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).
Nutrition Facts
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Amount Per Serving:
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
13kcalCalories source
- 53% CARBS.
- 36% PROTEIN
- 11% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
Compares of bok choy
Compares of kale
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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.