Bok Choy Lettuce vs Lettuce: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Bok choy lettuce - calories, kcal, weight, nutrition
Lettuce - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Bok choy

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

Bok choy has 13 kcal per 100g and lettuce 15 kcal per 100g so it is pretty easy to calculate that the difference is about 15%.

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

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

Fact 2: Bok choy And Lettuce Nutrition Difference

Lettuce vs Bok choy: Vitamins and Minerals Comparison

per 100gBok choy lettuceLettuce
Calories13 15
Carbohydrates2.18 g2.87 g
Fat0.2 g0.15 g
Dietary fiber1 g1.3 g
Protein1.5 g1.36 g
Calcium105 mg36 mg
Iron0.8 mg0.86 mg
Magnessium19 mg13 mg
Phosphorus37 mg29 mg
Potassium252 mg194 mg
Sodium65 mg28 mg
Zink0.19 mg0.18 mg
Vitaminium B1 (Thiamine)0.04 mg0.07 mg
Vitaminium B2 (riboflavin)0.07 mg0.08 mg
Vitaminium B3 (Niacin)0.5 mg0.375 mg
Vitaminium B50.088 mg0.134 mg
Vitaminium B60.194 mg0.09 mg
Vitaminium B9 (Folic acid)66 mg38 mg
Vitaminium C45 mg9.2 mg
Vitaminium K45.5 mg126.3 mg
Beta karoten2681 mg4443 mg

More protein in bok choy

It is aslo easy to see see that in bok choy is more protein than in lettuce.

There is 1.36g per 100g of lettuce and 1.5g per 100g of bok choy so using simple math we can see that difference is about 10%.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in lettuce.

There is 2.87g/100g of carbohydrates in lettuce and 2.18g/100g in bok choy so let me do the math for you again - difference is about 32%.

More fat in bok choy

In bok choy is more fats than in lettuce.

The tables above show us that there is 0.15g/100g of fats in lettuce and 0.2g/100g in bok choy. In this case difference is about 33%.

Bok choy lettuce

  • 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


  • Calories15
  • Carbohydrates2.87 g
  • Fat0.15 g
  • Dietary fiber1.3 g
  • Protein1.36 g
Lettuce calories per:
100g | ounce | single piece | cup | chopped | 1 large leaf

Calories source

  • 63% CARBS
  • 30% PROTEIN
  • 7% FAT

Vitamins: lettuce vs bok choy

Minerals: bok choy vs lettuce

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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