Bok Choy Lettuce vs Kale: All Nutritional Differences

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

Rating: 4.3 on 15 votes.
Marcin PiotrowiczMarcin Piotrowicz
Bok choy lettuce - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition
vs

Fact 1: There is 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.

Fact 2: Bok choy And Kale Nutrition Difference

Kale vs Bok choy: Vitamins and Minerals 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 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

13kcal
  • Calories13
  • Carbohydrates2.18 g
  • Fat0.2 g
  • Dietary fiber1 g
  • Protein1.5 g
Bok choy lettuce calories per:
100g | ounce | single piece | cup | half cup

Calories source

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

Kale

49kcal
  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

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

Vitamins: kale vs bok choy

Minerals: bok choy vs kale

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style 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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