Bok Choy Lettuce vs Watercress: All Nutritional Differences

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

Rating: 4.4 on 11 votes.
Marcin PiotrowiczMarcin Piotrowicz
Bok choy lettuce - calories, kcal, weight, nutrition
Watercress - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Bok choy

At first glance, you can see that in bok choy is more calories than in watercress.

Bok choy has 13 kcal per 100g and watercress 11 kcal per 100g so it is pretty easy to calculate that the difference is about 18%.

Additionally, it is also easy to notice that most of the calories in bok choy cames from carbs and in watercress from protein.

See tables below to compare bok choy with watercress in details.

Fact 2: Bok choy And Watercress Nutrition Difference

Watercress vs Bok choy: Vitamins and Minerals Comparison

per 100gBok choy lettuceWatercress
Calories13 11
Carbohydrates2.18 g1.29 g
Fat0.2 g0.1 g
Dietary fiber1 g0.5 g
Protein1.5 g2.3 g
Calcium105 mg120 mg
Iron0.8 mg0.2 mg
Magnessium19 mg21 mg
Phosphorus37 mg60 mg
Potassium252 mg330 mg
Sodium65 mg41 mg
Zink0.19 mg0.11 mg
Vitaminium B1 (Thiamine)0.04 mg0.09 mg
Vitaminium B2 (riboflavin)0.07 mg0.12 mg
Vitaminium B3 (Niacin)0.5 mg0.2 mg
Vitaminium B50.088 mg0.31 mg
Vitaminium B60.194 mg0.129 mg
Vitaminium B9 (Folic acid)66 mg9 mg
Vitaminium C45 mg43 mg
Vitaminium K45.5 mg250 mg

Less protein in bok choy

It is aslo easy to see see that in bok choy is less protein than in watercress.

There is 2.3g per 100g of watercress and 1.5g per 100g of bok choy so using simple math we can see that difference is about 53%.

More carbohydrates in bok choy

In bok choy is more carbohydrates than in watercress.

There is 1.29g/100g of carbohydrates in watercress and 2.18g/100g in bok choy so let me do the math for you again - difference is about 69%.

More fat in bok choy

In bok choy is more fats than in watercress.

The tables above show us that there is 0.1g/100g of fats in watercress and 0.2g/100g in bok choy. In this case difference is about 100%.

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


  • Calories11
  • Carbohydrates1.29 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein2.3 g
Watercress calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT

Vitamins: watercress vs bok choy

Minerals: bok choy vs watercress

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.

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