Bok Choy Lettuce vs Okra: Nutrition, Calories & Protein Compared


Bok choy vs Okra
Nutrition Facts
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Bok Choy vs Okra 100g Compare
per 100g | Bok choy lettuce | Okra |
---|---|---|
Calories | 13 | 33 |
Carbohydrates | 2.18 g | 7.5 g |
Fat | 0.2 g | 0.1 g |
Dietary fiber | 1 g | 3.8 g |
Protein | 1.5 g | 2 g |
Calcium | 105 mg | 81 mg |
Iron | 0.8 mg | 0.8 mg |
Magnessium | 19 mg | 57 mg |
Phosphorus | 37 mg | 63 mg |
Potassium | 252 mg | 303 mg |
Sodium | 65 mg | 8 mg |
Zink | 0.19 mg | 0.6 mg |
Vitaminium A | 4468 µg | 375 µg |
Vitaminium B1 (Thiamine) | 0.04 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.07 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 0.5 mg | 1 mg |
Vitaminium B5 | 0.088 mg | 0.245 mg |
Vitaminium B6 | 0.194 mg | 0.215 mg |
Vitaminium B9 (Folic acid) | 66 mg | 88 mg |
Vitaminium C | 45 mg | 21.1 mg |
Vitaminium K | 45.5 µg | 53 µg |
Beta karoten | 2681 mg | 225 mg |
Discovering the Nutritional Gems: Bok Choy Lettuce and Okra
When it comes to enriching our diet with vegetables, bok choy lettuce and okra stand out for their unique benefits and nutritional profiles. Both are celebrated for their health-boosting properties, versatility in cooking, and distinct flavors. Bok choy, often referred to as a type of Chinese cabbage, brings a crunchy texture and a mild, somewhat peppery flavor to dishes. On the other hand, okra, with its distinctive slimy texture when cooked, offers a slightly grassy taste. But beyond their culinary uses, how do these two vegetables compare nutritionally?
Nutritional Overview: Bok Choy Lettuce vs. Okra
At first glance, both bok choy lettuce and okra are low in calories, making them excellent choices for anyone looking to maintain a healthy weight. However, the nutritional journey doesn’t stop there. Here's a closer look at what each vegetable has to offer:
- Calories: Bok choy lettuce is incredibly low in calories with just 13 per 100 grams, compared to okra's 33 calories.
- Carbohydrates and Fiber: Okra contains higher levels of carbohydrates and fiber, with 7.5g and 3.8g respectively, versus bok choy's 2.18g of carbs and 1g of fiber. This makes okra a better choice for those looking to increase their fiber intake.
- Protein: Both vegetables offer modest amounts of protein, but okra slightly leads with 2g per 100 grams.
- Vitamins and Minerals: Bok choy lettuce is a powerhouse of vitamins A and C, significantly outperforming okra in these categories. However, okra provides more magnesium, phosphorus, potassium, and vitamins B6 and B9, making both vegetables nutritional powerhouses in their own right.
Health Benefits Galore
Aside from their nutritional content, bok choy lettuce and okra offer a range of health benefits. Bok choy's high vitamin A content supports eye health, while its vitamin C can help boost the immune system. Okra is known for its high fiber content, beneficial for digestive health, and its magnesium content, which can aid in maintaining a healthy heart.
Which One Should You Choose?
Choosing between bok choy lettuce and okra depends largely on your nutritional needs and personal taste preferences. If you're looking for a low-calorie option rich in vitamins A and C, bok choy lettuce is an excellent choice. For those seeking to increase their fiber, magnesium, and vitamin B6 intake, okra might be the way to go.
In conclusion, both bok choy lettuce and okra are nutritious additions to any diet, each bringing their unique flavors and health benefits to the table. Whether you prefer the crunchy texture of bok choy or the distinctive taste of okra, incorporating these vegetables into your meals can contribute to a balanced and healthy diet.
Bok choy lettuce 100g
13kcalCalories source
- 53% CARBS.
- 36% PROTEIN
- 11% FAT
Okra 100g
33kcalCalories source
- 77% CARBS
- 21% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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