Bok choy lettuce vs Kale: Which Has More Calories?

Per 100 g, Bok choy lettuce has 13 kcal and Kale has 49 kcal, so Bok choy lettuce has 73% fewer calories.

Kale has more protein (4.28 g vs 1.5 g). Kale has more fiber (3.6 g vs 1 g). Kale has more carbohydrates (8.75 g vs 2.18 g). Relative to calories, Bok choy lettuce is the better protein source (11.5 g vs 8.73 g of protein per 100 kcal).

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

Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 Kale 100g Compare

per 100g Bok choy lettuce Kale
Calories 13 49
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 A 4468 IU 9990 IU
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 µg 141 µg
Vitaminium C 45 mg 120 mg
Vitaminium K 45.5 µg 704.8 µg
Beta karoten 2681 µg 5927 µg

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 lettuce 100g

13kcal

Calories source

  • 53% CARBS.
  • 36% PROTEIN
  • 11% FAT
Bok choy lettuce calories per:
100g | ounce | single piece | cup | half cup

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT
Kale calories per:
100g | ounce | handfull | cup | chopped

Compares of bok choy

Compares of kale

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.