Bok Choy Lettuce vs Lettuce: Calories & Nutrition Showdown



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

Bok choy vs Lettuce
Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

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 Lettuce 100g Compare


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 A4468 µg7405 µg
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 µg126.3 µg
Beta karoten2681 mg4443 mg
Bok Choy Lettuce vs. Lettuce: A Nutritional Face-Off

Exploring the World of Greens: Bok Choy and Lettuce

When it comes to leafy greens, bok choy and lettuce are two popular options that grace the plates of health-conscious individuals around the world. Bok choy, a key ingredient in Asian cuisine, is known for its crisp texture and slightly sweet flavor. Lettuce, on the other hand, is a staple in salads and sandwiches, celebrated for its refreshing crunch and versatility. But beyond their culinary uses, how do these two greens compare nutritionally?

Nutritional Breakdown: Bok Choy Lettuce vs. Lettuce

At first glance, bok choy and lettuce seem quite similar in terms of calories and macronutrients. However, a deeper dive into their nutritional profiles reveals some interesting differences. Here's a comparative analysis based on 100g servings of each:

  • Calories: Bok choy has slightly fewer calories (13) compared to lettuce (15).
  • Carbohydrates: Lettuce contains more carbs (2.87g) than bok choy (2.18g).
  • Fiber: Lettuce leads with 1.3g of fiber, while bok choy contains 1g.
  • Protein: Bok choy offers more protein (1.5g) than lettuce (1.36g).
  • Vitamins and Minerals: Bok choy is rich in calcium, vitamin C, and vitamin A, whereas lettuce provides more vitamin K and beta-carotene.

Lettuce vs. Bok Choy Lettuce: A Closer Look at Nutrition

Both bok choy and lettuce are excellent sources of vitamins and minerals, but they shine in different areas. Bok choy is a powerhouse of calcium (105mg) and vitamin C (45mg), making it a great choice for bone health and immunity. It also boasts a significant amount of vitamin A (4468 IU), crucial for vision and skin health.

Lettuce, particularly the darker varieties, is not to be underestimated. It offers an impressive amount of vitamin K (126.3μg), essential for blood clotting and bone metabolism. Furthermore, its higher beta-carotene content (4443μg) can be beneficial for eye health.

Choosing Between Bok Choy and Lettuce

So, which is the better green? The answer depends on your nutritional needs and taste preferences. If you're looking for a low-calorie option rich in vitamins A and C, bok choy is an excellent choice. On the other hand, if you prefer a green that's higher in vitamin K and beta-carotene, lettuce might be more up your alley.

Ultimately, both bok choy and lettuce are nutritious additions to any diet. Mixing and matching these greens in your meals can provide a wide range of nutrients beneficial for your health. Whether you choose bok choy, lettuce, or both, you're making a wise decision for your well-being.

Bok choy lettuce 100g

13kcal

Calories source

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

Lettuce 100g

15kcal

Calories source

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