Bok Choy Lettuce vs Mustard Greens: Nutrition & Calories Compare



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

Bok choy vs Mustard greens leaves
Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
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.
Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
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%

Glycemic Index: 10

* 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 Mustard Greens Leaves 100g Compare


per 100gBok choy lettuceMustard greens
Calories13 27
Carbohydrates2.18 g4.67 g
Fat0.2 g0.42 g
Dietary fiber1 g3.2 g
Protein1.5 g2.86 g
Calcium105 mg115 mg
Iron0.8 mg1.64 mg
Magnessium19 mg32 mg
Potassium252 mg384 mg
Sodium65 mg20 mg
Zink0.19 mg0.25 mg
Vitaminium A4468 µg3024 µg
Vitaminium B1 (Thiamine)0.04 mg0.08 mg
Vitaminium B2 (riboflavin)0.07 mg0.11 mg
Vitaminium B3 (Niacin)0.5 mg0.8 mg
Vitaminium B50.088 mg0.21 mg
Vitaminium B60.194 mg0.18 mg
Vitaminium B9 (Folic acid)66 mg12 mg
Vitaminium C45 mg70 mg
Vitaminium K45.5 µg257.5 µg
Beta karoten2681 mg1790 mg
Bok Choy Lettuce vs Mustard Greens: A Nutritional Comparison

Discovering the Greens: Bok Choy Lettuce and Mustard Greens

When it comes to enriching our diet with vegetables, leafy greens are non-negotiable for their nutritional benefits and versatility in cooking. Among the vast variety of greens, Bok Choy and Mustard Greens stand out not only for their unique flavors but also for their impressive nutritional profiles. While Bok Choy, with its crisp texture and mild flavor, is a staple in Asian cuisine, Mustard Greens, known for their peppery kick, are often celebrated in both Asian and Southern American cooking.

Nutritional Face-Off: Bok Choy Lettuce vs Mustard Greens

Understanding the nutritional differences between these two leafy vegetables can help you make informed decisions based on your dietary needs. Here's how they compare:

  • Calories: Bok Choy is lower in calories with only 13 kcal per 100 grams, compared to Mustard Greens' 27 kcal.
  • Carbohydrates and Fiber: Mustard Greens offer more in terms of carbs (4.67g) and fiber (3.2g) compared to Bok Choy's 2.18g of carbs and 1g of fiber.
  • Fat: Both greens are low in fat, with Mustard Greens slightly higher at 0.42g compared to Bok Choy's 0.2g.
  • Protein: Mustard Greens lead with 2.86g of protein per 100g, while Bok Choy provides 1.5g.
  • Minerals: Mustard Greens generally contain more minerals such as calcium, iron, magnesium, potassium, and zinc.
  • Vitamins: Both vegetables are excellent sources of vitamins, but Mustard Greens are superior in vitamin K, while Bok Choy offers more vitamin A.

What Does This Mean for Your Diet?

Choosing between Bok Choy and Mustard Greens depends on your nutritional needs and taste preferences. If you're looking for a low-calorie option rich in vitamin A, Bok Choy is an excellent choice. On the other hand, if you're seeking more fiber, protein, and a boost of vitamin K, Mustard Greens might be the way to go.

Both Bok Choy and Mustard Greens are versatile and can be incorporated into various dishes, from salads and stir-fries to soups and stews. Experimenting with both can add not only nutritional variety but also delightful flavors to your meals.

Final Thoughts

In the battle of Bok Choy Lettuce vs Mustard Greens, there's no clear winner as both offer unique nutritional benefits and culinary uses. Incorporating a variety of leafy greens into your diet is key to obtaining a broad spectrum of nutrients. So, why not enjoy the best of both worlds? Whether you're sautéing, blanching, or eating them raw, both Bok Choy and Mustard Greens are excellent additions to a healthy, balanced diet.

Bok choy lettuce 100g

13kcal

Calories source

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

Mustard greens 100g

27kcal

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% 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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