Bok Choy Lettuce vs Mustard Greens: Nutrition & Calories Compare


Bok choy vs Mustard greens leaves
Nutrition Facts
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Bok Choy vs Mustard Greens Leaves 100g Compare
per 100g | Bok choy lettuce | Mustard greens |
---|---|---|
Calories | 13 | 27 |
Carbohydrates | 2.18 g | 4.67 g |
Fat | 0.2 g | 0.42 g |
Dietary fiber | 1 g | 3.2 g |
Protein | 1.5 g | 2.86 g |
Calcium | 105 mg | 115 mg |
Iron | 0.8 mg | 1.64 mg |
Magnessium | 19 mg | 32 mg |
Potassium | 252 mg | 384 mg |
Sodium | 65 mg | 20 mg |
Zink | 0.19 mg | 0.25 mg |
Vitaminium A | 4468 µg | 3024 µg |
Vitaminium B1 (Thiamine) | 0.04 mg | 0.08 mg |
Vitaminium B2 (riboflavin) | 0.07 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.5 mg | 0.8 mg |
Vitaminium B5 | 0.088 mg | 0.21 mg |
Vitaminium B6 | 0.194 mg | 0.18 mg |
Vitaminium B9 (Folic acid) | 66 mg | 12 mg |
Vitaminium C | 45 mg | 70 mg |
Vitaminium K | 45.5 µg | 257.5 µg |
Beta karoten | 2681 mg | 1790 mg |
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
13kcalCalories source
- 53% CARBS.
- 36% PROTEIN
- 11% FAT
Mustard greens 100g
27kcalCalories source
- 55% CARBS
- 34% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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