Bok Choy Lettuce vs Kale: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Bok choy lettuce - calories, kcal, weight, nutrition

Kale vs. Bok choy lettuce

While both Bok choy and kale are members of the cabbage family, they have some distinct differences. Bok choy, sometimes called Chinese cabbage, has a milder flavor than kale and a crisp texture.

It's often used in stir-fries and other Asian dishes. Kale, on the other hand, has a more robust flavor and is frequently used in soups and salads.

It's also a good source of vitamins A, C, and K.

Bok choy lettuce - calories, kcal, weight, nutrition

Kale vs Bok choy: Nutrition Comparison

per 100gBok choy lettuceKale
Calories13 49
Carbohydrates2.18 g8.75 g
Fat0.2 g0.93 g
Dietary fiber1 g3.6 g
Protein1.5 g4.28 g
Calcium105 mg150 mg
Iron0.8 mg1.47 mg
Magnessium19 mg47 mg
Phosphorus37 mg92 mg
Potassium252 mg491 mg
Sodium65 mg38 mg
Zink0.19 mg0.56 mg
Vitaminium B1 (Thiamine)0.04 mg0.11 mg
Vitaminium B2 (riboflavin)0.07 mg0.13 mg
Vitaminium B3 (Niacin)0.5 mg1 mg
Vitaminium B50.088 mg0.091 mg
Vitaminium B60.194 mg0.271 mg
Vitaminium B9 (Folic acid)66 mg141 mg
Vitaminium C45 mg120 mg
Vitaminium K45.5 mg704.8 mg
Beta karoten2681 mg5927 mg

Less Calories in Bok choy

At first glance, you can see that in bok choy is much less calories than in kale.

Bok choy has 13 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 277%.

In bok choy and in kale most calories came from carbs.

See tables below to compare bok choy with kale in details.

Bok choy And Kale Nutrition Difference

  • Calories:
    kale - 277% more than bok choy
  • Carbohydrates:
    kale - 301% more than bok choy
  • Fat:
    kale - 365% more than bok choy
  • Dietary fiber:
    kale - 260% more than bok choy
  • Protein:
    kale - 185% more than bok choy

Less protein in bok choy

It is aslo easy to see see that in bok choy is less protein than in kale.

There is 4.28g per 100g of kale and 1.5g per 100g of bok choy so using simple math we can see that difference is about 185%.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 2.18g/100g in bok choy so let me do the math for you again - difference is about 301%.

Less fat in bok choy

In bok choy is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.2g/100g in bok choy. In this case difference is about 365%.

Bok choy lettuce

  • Calories13
  • Carbohydrates2.18 g
  • Fat0.2 g
  • Dietary fiber1 g
  • Protein1.5 g
Bok choy lettuce calories per:
| ounce | single piece | cup | half cup

Calories source

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


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs bok choy

  • Vitaminium B1 (Thiamine):
    kale - 175% more than bok choy
  • Vitaminium B2 (riboflavin):
    kale - 86% more than bok choy
  • Vitaminium B3 (Niacin):
    kale - 100% more than bok choy
  • Vitaminium B5:
    kale - 3% more than bok choy
  • Vitaminium B6:
    kale - 40% more than bok choy
  • Vitaminium B9 (Folic acid):
    kale - 114% more than bok choy
  • Vitaminium C:
    kale - 167% more than bok choy
  • Vitaminium K:
    kale - 1449% more than bok choy
  • Beta karoten:
    kale - 121% more than bok choy

Minerals: bok choy vs kale

  • Calcium:
    kale - 43% more than bok choy
  • Iron:
    kale - 84% more than bok choy
  • Magnessium:
    kale - 147% more than bok choy
  • Phosphorus:
    kale - 149% more than bok choy
  • Potassium:
    kale - 95% more than bok choy
  • Sodium:
    bok choy - 71% more than kale
  • Zink:
    kale - 195% more than bok choy
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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