Bok Choy Lettuce vs Chard: Nutrition, Calories & Protein Compared



Bok choy lettuce - calories, kcal, weight, nutrition
Bok choy lettuce - calories, kcal, weight, nutrition

Bok choy vs Chard
Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chard
Serving size:
  change
bunch (165g)cup, chopped stalks (175g)cup, leaves (36g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Bok Choy vs Chard 100g Compare


per 100gBok choy lettuceChard
Calories13 19
Carbohydrates2.18 g3.74 g
Fat0.2 g0.2 g
Dietary fiber1 g1.6 g
Protein1.5 g3.27 g
Calcium105 mg51 mg
Iron0.8 mg1.8 mg
Magnessium19 mg81 mg
Phosphorus37 mg46 mg
Potassium252 mg379 mg
Sodium65 mg213 mg
Zink0.19 mg0.39 mg
Vitaminium A4468 µg6116 µg
Vitaminium B1 (Thiamine)0.04 mg0.04 mg
Vitaminium B2 (riboflavin)0.07 mg0.09 mg
Vitaminium B3 (Niacin)0.5 mg0.4 mg
Vitaminium B50.088 mg0.172 mg
Vitaminium B60.194 mg0.99 mg
Vitaminium B9 (Folic acid)66 mg14 mg
Vitaminium C45 mg30 mg
Vitaminium K45.5 µg830 µg
Beta karoten2681 mg45 mg

Discover the Nutritional Face-Off: Bok Choy Lettuce vs. Chard

When it comes to leafy greens, Bok Choy and Chard stand out not only for their distinctive flavors and textures but also for their impressive nutritional profiles. Both are celebrated for their health benefits, including being low in calories and high in vitamins and minerals. However, when you dive into the specifics of Bok choy lettuce vs. Chard calories and overall nutrition, some differences might influence your choice depending on your dietary needs.

Interesting Facts about Bok Choy and Chard

Before we delve into the nutritional comparison, let's explore some fascinating aspects of these greens. Bok Choy, a staple in Chinese cuisine, is part of the cruciferous family, which includes broccoli and kale. It's known for its crisp texture and mild flavor, making it a versatile ingredient in dishes. On the other hand, Chard, with its colorful stems and slightly bitter taste, is a member of the beet family and has been a vital part of Mediterranean diets for centuries.

Nutritional Breakdown: Bok Choy Lettuce vs. Chard

When comparing the nutritional content, it's essential to consider what you're looking for in your diet. Here's how these two leafy greens stack up against each other:

  • Calories: Bok Choy is slightly lower in calories, with 13 calories per 100 grams, compared to Chard's 19 calories.
  • Carbohydrates and Fiber: Chard contains more carbohydrates (3.74g) and fiber (1.6g) than Bok Choy, which has 2.18g of carbs and 1g of fiber.
  • Protein: Chard also takes the lead in protein content, offering 3.27g per 100 grams, while Bok Choy provides 1.5g.
  • Vitamins and Minerals: Both greens are rich in vitamins and minerals, but their strengths vary. Bok Choy is an excellent source of Vitamin A and calcium, whereas Chard boasts higher levels of Vitamin K, magnesium, and iron.

What to Consider for Your Diet

Choosing between Bok Choy and Chard ultimately depends on your dietary goals. If you're watching your calorie intake or need a boost in Vitamin A and calcium, Bok Choy might be the better choice. However, if you're looking to increase your intake of fiber, protein, or magnesium, Chard could be more beneficial.

Regardless of your choice, both Bok Choy and Chard offer a wealth of nutrients and can be a healthy addition to your diet. They can be prepared in various ways, from sautéing and steaming to adding them raw in salads, ensuring your meals are not only nutritious but also delicious.

Conclusion

In the battle of Chard vs. Bok Choy lettuce nutrition, it's clear that both have their unique advantages. Whether you lean towards the crisp freshness of Bok Choy or the earthy robustness of Chard, incorporating these greens into your diet can contribute to a healthier, more balanced lifestyle. So, why not enjoy the best of both worlds and rotate them in your meals to reap all the nutritional benefits they offer?

Bok choy lettuce 100g

13kcal

Calories source

  • 53% CARBS.
  • 36% PROTEIN
  • 11% FAT

Chard 100g

19kcal

Calories source

  • 50% CARBS
  • 44% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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