Banana vs. Bok Choy
Nutrition comparison of Banana and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and bok choy:
- Both bok choy and banana are high in potassium.
- Banana has more pantothenic acid, however, bok choy contains more folate.
- Banana is a great source of dietary fiber.
- Bok choy has 9.3 times less sugar than banana.
- Bok choy has 9.4 times less carbohydrates than banana.
- Bok choy has more beta-carotene than banana, however, banana contains more alpha-carotene than bok choy.
- Bok choy has signficantly less calories than banana.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has signficantly less calories than banana - bok choy has 13 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Banana has a macronutrient ratio of 5:93:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 93% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 9.4 times less carbohydrates than banana - bok choy has 2.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 160% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Bok choy has 9.3 times less sugar than banana - bok choy has 1.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Bok choy and banana contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both bok choy and banana are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 417% more Vitamin C than banana - bok choy has 45mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 73 times more Vitamin A than banana - bok choy has 223ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Bok choy and banana contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Bok choy has 90 times more Vitamin K than banana - bok choy has 45.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more pantothenic acid, however, bok choy contains more folate. Both banana and bok choy contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Banana | Bok Choy | |
|---|---|---|
| Thiamin | 0.031 MG | 0.04 MG |
| Riboflavin | 0.073 MG | 0.07 MG |
| Niacin | 0.665 MG | 0.5 MG |
| Pantothenic acid | 0.334 MG | 0.088 MG |
| Vitamin B6 | 0.367 MG | 0.194 MG |
| Folate | 20 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 20 times more calcium than banana - bok choy has 105mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Bok choy has 208% more iron than banana - bok choy has 0.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both bok choy and banana are high in potassium. Banana has 42% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and bok choy contain small amounts of myricetin.
| Banana | Bok Choy | |
|---|---|---|
| kaempferol | 0.11 mg | 4.33 mg |
| myricetin | 0.01 mg | 0.03 mg |
| Quercetin | 0.06 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| luteolin | ~ | 0.09 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, bok choy has more beta-carotene than banana per 100 grams, however, banana contains more alpha-carotene than bok choy per 100 grams. Both banana and bok choy contain significant amounts of lutein + zeaxanthin.
| Banana | Bok Choy | |
|---|---|---|
| beta-carotene | 26 UG | 2681 UG |
| alpha-carotene | 25 UG | 1 UG |
| lutein + zeaxanthin | 22 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.055 G |
| Total | 0.027 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both banana and bok choy contain small amounts of linoleic acid.
| Banana | Bok Choy | |
|---|---|---|
| linoleic acid | 0.046 G | 0.042 G |
| Total | 0.046 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Bok Choy g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or banana contain more calories in 100 grams?Bok choy has signficantly less calories than banana - bok choy has 13 calories in 100g and banana has 89 calories.
Is bok choy or banana better for protein?
Bok choy and banana contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and banana has 1.1g of protein.
Does bok choy or banana have more carbohydrates?
By weight, bok choy has 9.4 times fewer carbohydrates than banana - bok choy has 2.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does bok choy or banana contain more calcium?
Bok choy is a rich source of calcium and it has 20 times more calcium than banana - bok choy has 105mg of calcium in 100 grams and banana has 5mg of calcium.
Does bok choy or banana contain more potassium?
Both bok choy and banana are high in potassium. Banana has 40% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and banana has 358mg of potassium.