Bok Choy Lettuce vs Collards: Nutrition & Calories Compare



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

Bok choy vs Collards
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.
Collards
Serving size:
  change
one collards (15g)handful (20g)bunch (40g)cup, chopped (190g)
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%

Sugars g

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 Collards 100g Compare


per 100gBok choy lettuceCollards
Calories13 32
Carbohydrates2.18 g5.42 g
Fat0.2 g0.61 g
Dietary fiber1 g4 g
Protein1.5 g3.02 g
Calcium105 mg232 mg
Iron0.8 mg0.47 mg
Magnessium19 mg27 mg
Potassium252 mg213 mg
Sodium65 mg17 mg
Vitaminium B1 (Thiamine)0.04 mg0.054 mg
Vitaminium B2 (riboflavin)0.07 mg0.13 mg
Vitaminium B3 (Niacin)0.5 mg0.742 mg
Vitaminium B60.194 mg0.165 mg
Vitaminium B9 (Folic acid)66 mg0.129 mg
Vitaminium C45 mg35.3 mg
Vitaminium K45.5 µg0.437 µg

Exploring the Greens: Bok Choy vs. Collards

When it comes to leafy greens, most of us are familiar with the usual suspects like spinach and kale. However, the world of greens is vast and varied, offering a plethora of nutritional benefits and flavors. Two such greens that have been making waves in the culinary world are Bok Choy and Collards. Though they may not be as mainstream as their leafy cousins, they pack a punch both in terms of nutrition and culinary versatility.

A Peek into the World of Bok Choy

Originating from China, Bok Choy is a type of Chinese cabbage that doesn't form heads. Instead, it has dark green leaves connected to white stalks. One of the most interesting facts about Bok Choy is its position in the Brassica family, which includes broccoli, cauliflower, and kale, known for their health-promoting properties. Bok Choy is not only a staple in Asian cuisine but also revered for its crisp texture and slightly sweet, earthy flavor.

Collards: A Staple of Southern Cuisine

On the other hand, Collards have been a cornerstone of Southern American cuisine for centuries. These broad, flat, dark green leaves are known for their slightly bitter taste, which becomes milder and more palatable with cooking. Collards are part of the same family as kale and cabbage, boasting a rich cultural heritage and a long history of nourishing generations.

Nutritional Face-Off

While both Bok Choy and Collards are low in calories, making them excellent choices for anyone looking to maintain a healthy diet, they have some differences in their nutritional profiles. For instance, Bok Choy is notably lower in calories and carbohydrates but doesn't lag in providing essential nutrients. It offers a good dose of calcium, iron, and vitamins A, C, and K. Its water content is also remarkably high, contributing to hydration and skin health.

Collards, with a higher caloric count, bring to the table an impressive array of nutrients, including a higher fiber content which is beneficial for digestive health. They are a powerhouse of calcium, vitamin C, and especially rich in vitamin A and K, contributing to bone health and vision. Furthermore, the higher iron and magnesium content in Collards supports energy levels and muscle function.

Culinary Uses and Flexibility

Bok Choy's crisp texture makes it a fantastic addition to stir-fries, soups, and steamed dishes. Its mild flavor pairs well with a variety of ingredients, making it a versatile vegetable in the kitchen. Collards, with their hearty leaves, require a bit more cooking time but are incredibly versatile. They can be sautéed, added to soups, or even used as a gluten-free wrap alternative, making them a staple in health-conscious kitchens.

Conclusion

Choosing between Bok Choy and Collards ultimately comes down to personal preference and dietary needs. Both greens offer unique flavors and a host of nutritional benefits. Whether you're looking to add a crisp texture to your meals with Bok Choy or incorporate the hearty, nutrient-rich leaves of Collards into your diet, both vegetables are excellent additions to a healthy, balanced diet. So why not experiment with both and discover your favorite ways to enjoy these nutritious greens?

Bok choy lettuce 100g

13kcal

Calories source

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

Collards 100g

32kcal

Calories source

  • 55% CARBS
  • 31% PROTEIN
  • 14% 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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