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



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

Bok choy vs Zucchini
Nutrition Facts

Bok Choy
Serving size:
  change
one bok choy (230g)cup (70g)half cup (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Zucchini
Serving size:
  change
one zucchini (560g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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%

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 Zucchini 100g Compare


per 100gBok choy lettuceZucchini
Calories13 17
Carbohydrates2.18 g3.11 g
Fat0.2 g0.32 g
Dietary fiber1 g1 g
Protein1.5 g1.21 g
Calcium105 mg16 mg
Iron0.8 mg0.37 mg
Magnessium19 mg18 mg
Phosphorus37 mg38 mg
Potassium252 mg261 mg
Sodium65 mg8 mg
Zink0.19 mg0.32 mg
Vitaminium A4468 µg200 µg
Vitaminium B1 (Thiamine)0.04 mg0.045 mg
Vitaminium B2 (riboflavin)0.07 mg0.094 mg
Vitaminium B3 (Niacin)0.5 mg0.451 mg
Vitaminium B50.088 mg0.204 mg
Vitaminium B60.194 mg0.163 mg
Vitaminium B9 (Folic acid)66 mg24 mg
Vitaminium C45 mg17.9 mg
Vitaminium K45.5 µg4.3 µg
Beta karoten2681 mg120 mg

Exploring the Nutritional Battle: Bok Choy vs. Zucchini

When it comes to filling your plate with nutrient-rich vegetables, Bok choy and Zucchini are two contenders that often come to mind. Both of these vegetables are celebrated for their health benefits, low calories, and versatility in recipes. But how do they really compare when it comes to their nutritional content? Let's dive into the fascinating world of Bok choy and Zucchini to see how they stack up against each other.

What Makes Bok Choy and Zucchini Stand Out?

Bok choy, also known as Chinese cabbage, is a cruciferous vegetable that's been a staple in Asian cuisine for centuries. It's known for its crisp texture and a slightly peppery flavor. Bok choy is not only a great source of vitamins A, C, and K but also rich in minerals like calcium and iron, making it a powerhouse of nutrients.

On the other hand, Zucchini, a member of the squash family, is a summer vegetable that has won hearts globally. It's mild in flavor, which makes it a perfect addition to a variety of dishes, from stir-fries to zoodles (zucchini noodles). Zucchini is also known for its vitamin C content and its contribution to hydration thanks to its high water content.

Comparing Calories and Nutrients

When it comes to calories, both vegetables are low-calorie options that are great for anyone looking to maintain or lose weight. Bok choy contains slightly fewer calories, with 13 calories per 100 grams, compared to zucchini's 17 calories per 100 grams.

The nutritional comparison reveals more about their unique benefits:

  • Carbohydrates: Zucchini has a slight edge with 3.11g compared to Bok choy's 2.18g per 100 grams, making it a bit higher in energy.
  • Fiber: Both vegetables provide 1g of fiber per 100 grams, supporting healthy digestion.
  • Protein: Bok choy offers slightly more protein with 1.5g per 100 grams, whereas zucchini contains 1.21g.
  • Vitamins and Minerals: Bok choy is a superior source of vitamins A, C, and K, as well as calcium and iron. Zucchini, while lower in these nutrients, provides a good amount of vitamin C and has a higher content of vitamin B6 and zinc.

Which One Should You Choose?

The choice between Bok choy and Zucchini ultimately depends on your nutritional goals and taste preferences. If you're aiming for higher vitamin A and calcium intake, Bok choy is the clear winner. However, for those looking to increase their vitamin B6 and zinc consumption, Zucchini might be the way to go.

Both vegetables are incredibly versatile and can be prepared in numerous ways, from steaming and sautéing to grilling and baking. Incorporating a variety of vegetables into your diet is key to obtaining a broad spectrum of nutrients, so why not enjoy both Bok choy and Zucchini in your meals?

Conclusion

In the nutritional battle between Bok choy and Zucchini, it's hard to declare a clear winner. Each vegetable brings its own set of nutrients and benefits to the table. Whether you're whipping up a quick stir-fry or looking for the perfect side dish, both Bok choy and Zucchini are excellent choices that can contribute to a healthy, balanced diet.

Bok choy lettuce 100g

13kcal

Calories source

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

Zucchini 100g

17kcal

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% 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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