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



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

Bok choy vs Romaine lettuce
Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
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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.
Romaine Lettuce
Serving size:
  change
standard serving size (85g)cup (47g)half cup (23.5g)1 lettuce (370g)
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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%

Sugars g

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 Romaine Lettuce 100g Compare


per 100gBok choy lettuceRomaine lettuce
Calories13 17
Carbohydrates2.18 g3.29 g
Fat0.2 g0.3 g
Dietary fiber1 g2.1 g
Protein1.5 g1.23 g
Calcium105 mg33 mg
Iron0.8 mg0.97 mg
Magnessium19 mg14 mg
Potassium252 mg247 mg
Sodium65 mg8 mg
Vitaminium A4468 µg8710 µg
Vitaminium B1 (Thiamine)0.04 mg0.072 mg
Vitaminium B2 (riboflavin)0.07 mg0.067 mg
Vitaminium B3 (Niacin)0.5 mg0.313 mg
Vitaminium B60.194 mg0.074 mg
Vitaminium B9 (Folic acid)66 mg0.136 mg
Vitaminium C45 mg4 mg
Vitaminium K45.5 µg0.103 µg

Discovering the Greens: Bok Choy vs. Romaine Lettuce

When it comes to leafy greens, Bok choy and Romaine lettuce are two popular choices that stand out in the produce aisle. Both are celebrated for their crisp texture, nutritional value, and versatility in recipes. But beyond their common appearance in salads and dishes worldwide, these greens have unique characteristics and health benefits that set them apart. Let’s dive into some interesting facts and comparisons between Bok choy lettuce and Romaine lettuce, helping you make an informed choice for your next meal.

A Peek into Bok Choy’s Origins

Originating from China, Bok choy, also known as pak choi or Chinese cabbage, is a member of the Brassica family. Unlike Romaine lettuce, Bok choy boasts a mild, slightly sweet flavor and is a staple in Asian cuisine. Its white stalks and dark green leaves not only add a crunch but also a burst of color to any dish. Bok choy is rich in vitamins A, C, and K, and offers a generous amount of calcium and iron, making it a powerhouse of nutrients.

Romaine Lettuce: The Mediterranean Marvel

Romaine lettuce, on the other hand, hails from the Mediterranean region and is a common ingredient in Western diets, particularly famous as the base for Caesar salads. It has long, dark green leaves with a firm rib down the center. Romaine is not just about the crunch; it's also loaded with vitamins A and K, as well as folate and fiber. Its hydration and low-calorie content make it a favorite among health enthusiasts.

Nutritional Nuances

Comparing the nutritional profiles of Bok choy and Romaine lettuce reveals some interesting differences. For starters, Bok choy has slightly lower calories than Romaine lettuce, with 13 calories per 100 grams compared to Romaine's 17 calories. Bok choy also leads in vitamin C content, boasting 45 mg compared to Romaine's modest 4 mg, making it an excellent choice for boosting immunity.

However, Romaine lettuce shines with its higher vitamin A content, offering 8710 IU versus Bok choy’s 4468 IU, supporting good vision and skin health. Both greens are excellent sources of dietary fiber, though Romaine has a slight edge, which aids in digestion and maintaining a healthy gut.

Mineral Mastery

When it comes to minerals, both greens have their strengths. Bok choy is a clear winner in calcium content, providing 105 mg per 100 grams, which is beneficial for bone health. It also has a higher potassium content, which is vital for heart health. Romaine lettuce, while not as rich in calcium, boasts a higher iron content, essential for blood health, and a significantly lower sodium content, making it a better option for those monitoring their salt intake.

Culinary Versatility

Beyond nutrition, the culinary uses of Bok choy and Romaine lettuce add another layer of consideration. Bok choy’s crisp texture and sweet flavor make it perfect for stir-fries, steaming, and sautéing. It can also be enjoyed raw in salads for a refreshing crunch. Romaine lettuce, with its sturdy leaves, is ideal for grilling and making wraps, in addition to being a classic salad green.

The Verdict

Choosing between Bok choy and Romaine lettuce ultimately depends on your nutritional needs, culinary preferences, and the specific flavors you enjoy in your meals. Both greens offer a wealth of health benefits and can be incorporated into a balanced diet to add variety and vital nutrients. Whether you’re whipping up a traditional Asian stir-fry or a classic Caesar salad, incorporating these leafy greens into your diet is a surefire way to enhance your meals with flavor and nutrition.

So, the next time you find yourself in the produce section, consider the unique qualities of Bok choy and Romaine lettuce. Whether you lean towards the sweet, crunchy Bok choy or the crisp, nutrient-rich Romaine, you'll be making a healthy and delicious choice.

Bok choy lettuce 100g

13kcal

Calories source

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

Romaine lettuce 100g

17kcal

Calories source

  • 63% CARBS
  • 24% PROTEIN
  • 13% 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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