Bok Choy Lettuce vs Kale: What Should You Choose?
Where is more calories, protein, carbs - what is more healthy?
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.
Kale vs Bok choy: Nutrition Comparison
|per 100g||Bok choy lettuce||Kale|
|Carbohydrates||2.18 g||8.75 g|
|Fat||0.2 g||0.93 g|
|Dietary fiber||1 g||3.6 g|
|Protein||1.5 g||4.28 g|
|Calcium||105 mg||150 mg|
|Iron||0.8 mg||1.47 mg|
|Magnessium||19 mg||47 mg|
|Phosphorus||37 mg||92 mg|
|Potassium||252 mg||491 mg|
|Sodium||65 mg||38 mg|
|Zink||0.19 mg||0.56 mg|
|Vitaminium B1 (Thiamine)||0.04 mg||0.11 mg|
|Vitaminium B2 (riboflavin)||0.07 mg||0.13 mg|
|Vitaminium B3 (Niacin)||0.5 mg||1 mg|
|Vitaminium B5||0.088 mg||0.091 mg|
|Vitaminium B6||0.194 mg||0.271 mg|
|Vitaminium B9 (Folic acid)||66 mg||141 mg|
|Vitaminium C||45 mg||120 mg|
|Vitaminium K||45.5 mg||704.8 mg|
|Beta karoten||2681 mg||5927 mg|
Less Calories in Bok choy
At first glance, you can see that in bok choy is much less calories than in kale.
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
kale - 277% more than bok choy
kale - 301% more than bok choy
kale - 365% more than bok choy
- Dietary fiber:
kale - 260% more than bok choy
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 lettuce13kcal
- Carbohydrates2.18 g
- Fat0.2 g
- Dietary fiber1 g
- Protein1.5 g
100g | ounce | single piece | cup | half cup
- 53% CARBS.
- 36% PROTEIN
- 11% 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
kale - 43% more than bok choy
kale - 84% more than bok choy
kale - 147% more than bok choy
kale - 149% more than bok choy
kale - 95% more than bok choy
bok choy - 71% more than kale
kale - 195% more than bok choy
Compares of bok choy
- Bok Choy vs Artichoke
- Bok Choy vs Arugula
- Bok Choy vs Asparagus
- Bok Choy vs Pepper
- Bok Choy vs Broccoli
- Bok Choy vs Rapini
- see all compares of bok choy
Compares of kale
- Calories from Bok choy lettuce
- Calories of Calabash
- Calories in Broccoli
- Rapini calories per 100g
- Brussels sprouts carbs per 100g
- Butternut squash protein per 100g
- Cabbage fat per 100g
- How many calories does carrot have?
- Calories in a half of cauliflower
- Calories in whole cauliflower
- Calories for one, two or more cauliflowers
- How much protein in fodder cabbage?