Bok Choy Lettuce vs Leek: The Healthier Choice

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

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Bok choy lettuce - calories, kcal, weight, nutrition
Bok choy lettuce - calories, kcal, weight, nutrition

Leek vs Bok choy: Nutrition Comparison

per 100gBok choy lettuceLeek
Calories13 61
Carbohydrates2.18 g14.15 g
Fat0.2 g0.3 g
Dietary fiber1 g1.8 g
Protein1.5 g1.5 g
Calcium105 mg59 mg
Iron0.8 mg2.1 mg
Magnessium19 mg28 mg
Phosphorus37 mg35 mg
Potassium252 mg180 mg
Sodium65 mg20 mg
Zink0.19 mg1.2 mg
Vitaminium B1 (Thiamine)0.04 mg0.06 mg
Vitaminium B2 (riboflavin)0.07 mg0.03 mg
Vitaminium B3 (Niacin)0.5 mg0.4 mg
Vitaminium B50.088 mg0.14 mg
Vitaminium B60.194 mg0.233 mg
Vitaminium B9 (Folic acid)66 mg64 mg
Vitaminium C45 mg12 mg
Vitaminium K45.5 mg47 mg
Beta karoten2681 mg1000 mg

Less Calories in Bok choy

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

Bok choy has 13 kcal per 100g and leek 61 kcal per 100g so it is pretty easy to calculate that the difference is about 369%.

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

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

Bok choy And Leek Nutrition Difference

  • Calories:
    leek - 369% more than bok choy
  • Carbohydrates:
    leek - 549% more than bok choy
  • Fat:
    leek - 50% more than bok choy
  • Dietary fiber:
    leek - 80% more than bok choy
  • Protein:
    leek - 0% more than bok choy

The same amount of protein

It is aslo easy to see see that there is the same amount of protein in bok choy and leek - 1.5g/100g.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in leek.

There is 14.15g/100g of carbohydrates in leek and 2.18g/100g in bok choy so let me do the math for you again - difference is about 549%.

Less fat in bok choy

In bok choy is less fats than in leek.

The tables above show us that there is 0.3g/100g of fats in leek and 0.2g/100g in bok choy. In this case difference is about 50%.

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

Leek

61kcal
  • Calories61
  • Carbohydrates14.15 g
  • Fat0.3 g
  • Dietary fiber1.8 g
  • Protein1.5 g
Leek calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 87% CARBS
  • 9% PROTEIN
  • 4% FAT

Vitamins: leek vs bok choy

  • Vitaminium B1 (Thiamine):
    leek - 50% more than bok choy
  • Vitaminium B2 (riboflavin):
    bok choy - 133% more than leek
  • Vitaminium B3 (Niacin):
    bok choy - 25% more than leek
  • Vitaminium B5:
    leek - 59% more than bok choy
  • Vitaminium B6:
    leek - 20% more than bok choy
  • Vitaminium B9 (Folic acid):
    bok choy - 3% more than leek
  • Vitaminium C:
    bok choy - 275% more than leek
  • Vitaminium K:
    leek - 3% more than bok choy
  • Beta karoten:
    bok choy - 168% more than leek

Minerals: bok choy vs leek

  • Calcium:
    bok choy - 78% more than leek
  • Iron:
    leek - 163% more than bok choy
  • Magnessium:
    leek - 47% more than bok choy
  • Phosphorus:
    bok choy - 6% more than leek
  • Potassium:
    bok choy - 40% more than leek
  • Sodium:
    bok choy - 225% more than leek
  • Zink:
    leek - 532% more than bok choy

Compares of bok choy

Compares of leek

Read also:

Other compares:

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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