Bok Choy Lettuce vs Mustard Greens: All Nutritional Differences

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

Rating: 4.3 on 6 votes.
Marcin PiotrowiczMarcin Piotrowicz
Bok choy lettuce - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

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 mustard greens leaves.

Bok choy has 13 kcal per 100g and mustard greens leaves 27 kcal per 100g so it is pretty easy to calculate that the difference is about 108%.

In bok choy and in mustard greens leaves most calories came from carbs.

See tables below to compare bok choy with mustard greens leaves in details.

Fact 2: Bok choy And Mustard greens leaves Nutrition Difference

Mustard greens leaves vs Bok choy: Vitamins and Minerals Comparison

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 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 mg257.5 mg
Beta karoten2681 mg1790 mg

Less protein in bok choy

It is aslo easy to see see that in bok choy is less protein than in mustard greens leaves.

There is 2.86g per 100g of mustard greens leaves and 1.5g per 100g of bok choy so using simple math we can see that difference is about 91%.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in mustard greens leaves.

There is 4.67g/100g of carbohydrates in mustard greens leaves and 2.18g/100g in bok choy so let me do the math for you again - difference is about 114%.

Less fat in bok choy

In bok choy is less fats than in mustard greens leaves.

The tables above show us that there is 0.42g/100g of fats in mustard greens leaves and 0.2g/100g in bok choy. In this case difference is about 110%.

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

Mustard greens

  • Calories27
  • Carbohydrates4.67 g
  • Fat0.42 g
  • Dietary fiber3.2 g
  • Protein2.86 g
Mustard greens calories per:
100g | ounce | single piece | handfull | cup | chopped

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT

Vitamins: mustard greens leaves vs bok choy

Minerals: bok choy vs mustard greens leaves

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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy