Bok Choy Lettuce vs Spinach: Nutrition Showdown
Where is more calories, protein, carbs - what is more healthy?
Spinach vs Bok choy: Nutrition Comparison
per 100g | Bok choy lettuce | Spinach |
---|---|---|
Calories | 13 | 23 |
Carbohydrates | 2.18 g | 3.63 g |
Fat | 0.2 g | 0.39 g |
Dietary fiber | 1 g | 2.2 g |
Protein | 1.5 g | 2.86 g |
Calcium | 105 mg | 99 mg |
Iron | 0.8 mg | 2.71 mg |
Magnessium | 19 mg | 79 mg |
Potassium | 252 mg | 558 mg |
Sodium | 65 mg | 79 mg |
Zink | 0.19 mg | 0.53 mg |
Vitaminium B1 (Thiamine) | 0.04 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.07 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.5 mg | 0.724 mg |
Vitaminium B5 | 0.088 mg | 0.065 mg |
Vitaminium B6 | 0.194 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 66 mg | 194 mg |
Vitaminium C | 45 mg | 28.1 mg |
Vitaminium K | 45.5 mg | 482.9 mg |
Beta karoten | 2681 mg | 5626 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
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
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
Compares of bok choy
- Bok Choy vs Artichoke
- Bok Choy vs Arugula
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- Bok Choy vs Pepper
- Bok Choy vs Broccoli
- Bok Choy vs Rapini
- see all compares of bok choy
Compares of spinach
Read also:
- Calories from Bok choy lettuce
- Calories of Calabash
- Calories in Broccoli
- Rapini calories per 100g
- Brussels sprouts carbs per 100g
- Butternut squash protein per 100g
- Cabbage fat per 100g
- How many calories does carrot have?
- Calories in a half of cauliflower
- Calories in whole cauliflower
- Calories for one, two or more cauliflowers
- How much protein in fodder cabbage?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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