Bok Choy Lettuce vs Spinach: Nutrition Showdown

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


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

Spinach vs Bok choy: Nutrition Comparison

per 100gBok choy lettuceSpinach
Calories13 23
Carbohydrates2.18 g3.63 g
Fat0.2 g0.39 g
Dietary fiber1 g2.2 g
Protein1.5 g2.86 g
Calcium105 mg99 mg
Iron0.8 mg2.71 mg
Magnessium19 mg79 mg
Potassium252 mg558 mg
Sodium65 mg79 mg
Zink0.19 mg0.53 mg
Vitaminium B1 (Thiamine)0.04 mg0.078 mg
Vitaminium B2 (riboflavin)0.07 mg0.189 mg
Vitaminium B3 (Niacin)0.5 mg0.724 mg
Vitaminium B50.088 mg0.065 mg
Vitaminium B60.194 mg0.195 mg
Vitaminium B9 (Folic acid)66 mg194 mg
Vitaminium C45 mg28.1 mg
Vitaminium K45.5 mg482.9 mg
Beta karoten2681 mg5626 mg

Less Calories in Bok choy

At first glance, you can see that in bok choy is much less calories than in spinach.

Bok choy has 13 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 77%.

In bok choy and in spinach most calories came from carbs.

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

Bok choy And Spinach Nutrition Difference

  • Calories:
    spinach - 77% more than bok choy
  • Carbohydrates:
    spinach - 67% more than bok choy
  • Fat:
    spinach - 95% more than bok choy
  • Dietary fiber:
    spinach - 120% more than bok choy
  • Protein:
    spinach - 91% more than bok choy

Less protein in bok choy

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

There is 2.86g per 100g of spinach and 1.5g per 100g of bok choy so using simple math we can see that difference is about 91%.

Less carbohydrates in bok choy

In bok choy is less carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 2.18g/100g in bok choy so let me do the math for you again - difference is about 67%.

Less fat in bok choy

In bok choy is less fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.2g/100g in bok choy. In this case difference is about 95%.

Bok choy lettuce

13kcal
  • 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

Spinach

23kcal
  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs bok choy

  • Vitaminium B1 (Thiamine):
    spinach - 95% more than bok choy
  • Vitaminium B2 (riboflavin):
    spinach - 170% more than bok choy
  • Vitaminium B3 (Niacin):
    spinach - 45% more than bok choy
  • Vitaminium B5:
    bok choy - 35% more than spinach
  • Vitaminium B6:
    spinach - 1% more than bok choy
  • Vitaminium B9 (Folic acid):
    spinach - 194% more than bok choy
  • Vitaminium C:
    bok choy - 60% more than spinach
  • Vitaminium K:
    spinach - 961% more than bok choy
  • Beta karoten:
    spinach - 110% more than bok choy

Minerals: bok choy vs spinach

  • Calcium:
    bok choy - 6% more than spinach
  • Iron:
    spinach - 239% more than bok choy
  • Magnessium:
    spinach - 316% more than bok choy
  • Potassium:
    spinach - 121% more than bok choy
  • Sodium:
    spinach - 22% more than bok choy
  • Zink:
    spinach - 179% more than bok choy
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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