Bean Sprouts vs. Bok Choy

Nutrition comparison of Bean Sprouts and Bok Choy


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of bean sprouts versus bok choy (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bean sprouts and bok choy:

  • Both bean sprouts and bok choy are high in Vitamin C.
  • Bean sprout has more pantothenic acid, however, bok choy contains more Vitamin B6.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of bean sprouts and bok choy is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Bean Sprouts src
Image of Bok Choy src

Calories and Carbs

calories

Bean sprouts and bok choy contain similar amounts of calories - bean sprout has 30 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, bean sprouts is lighter in protein, heavier in carbs and lighter in fat compared to bok choy per calorie. Bean sprouts has a macronutrient ratio of 32:63:5 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bean Sprouts Bok Choy
Protein 32% 36%
Carbohydrates 63% 53%
Fat 5% 11%
Alcohol ~ ~

carbohydrates

Bean sprouts and bok choy contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.

dietary fiber

Bean sprout has 80% more dietary fiber than bok choy - bean sprout has 1.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Bean sprouts and bok choy contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Bean sprouts and bok choy contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both bean sprouts and bok choy are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.

Vitamins

Vitamin C

Both bean sprouts and bok choy are high in Vitamin C. Bok choy has 241% more Vitamin C than bean sprout - bean sprout has 13.2mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.

Vitamin A

Bok choy is an excellent source of Vitamin A and it has 222 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Bean sprouts and bok choy contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Bean sprouts and bok choy contain similar amounts of Vitamin K - bean sprout has 33ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

Bean sprout has more pantothenic acid, however, bok choy contains more Vitamin B6. Both bean sprouts and bok choy contain significant amounts of thiamin, riboflavin, niacin and folate.

Bean Sprouts Bok Choy
Thiamin 0.084 MG 0.04 MG
Riboflavin 0.124 MG 0.07 MG
Niacin 0.749 MG 0.5 MG
Pantothenic acid 0.38 MG 0.088 MG
Vitamin B6 0.088 MG 0.194 MG
Folate 61 UG 66 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 708% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Bean sprouts and bok choy contain similar amounts of iron - bean sprout has 0.91mg of iron per 100 grams and bok choy has 0.8mg of iron.

potassium

Bok choy is a great source of potassium and it has 69% more potassium than bean sprout - bean sprout has 149mg of potassium per 100 grams and bok choy has 252mg 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,

Bean Sprouts Bok Choy
kaempferol 0.33 mg 4.33 mg
Quercetin 0.15 mg 2.06 mg
apigenin ~ 0.24 mg
luteolin ~ 0.09 mg
myricetin ~ 0.03 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, both bean sprouts and bok choy contain small amounts of alpha-carotene.

Bean Sprouts Bok Choy
beta-carotene 6 UG 2681 UG
alpha-carotene 6 UG 1 UG
lutein + zeaxanthin ~ 40 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than bean sprout per 100 grams.

Bean Sprouts Bok Choy
alpha linoleic acid 0.016 G 0.055 G
Total 0.016 G 0.055 G

omega 6s

Comparing omega-6 fatty acids, both bean sprouts and bok choy contain small amounts of linoleic acid.

Bean Sprouts Bok Choy
linoleic acid 0.042 G 0.042 G
Total 0.042 G 0.042 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Bean Sprouts or Bok Choy .

Note: The specific food items compared are: Bean Sprouts (Mung beans, mature seeds, sprouted, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

Bean Sprouts 100g

( 100 g )
Daily Values (%)

Bok Choy 100g

( 100 g )
30KCAL 2%
131% calories
13KCAL 1%
5.9G 2%
168% carbohydrates
2.2G 1%
1.8G 7%
80% dietary fiber
1G 4%
4.1G 242% sugar 1.2G
0.18G 0.3%
total fat 11%
0.2G 0.3%
0.05G 0.3%
66% saturated fat
0.03G 0.2%
0.02G monounsaturated fat 0.02G
0.06G polyunsaturated fat 67% 0.1G
6MG 0.4%
sodium 983%
65MG 4%
Vitamins and Minerals
1UG 0.1%
Vitamin A >999%
223UG 32%
13MG 18%
Vitamin C 246%
45MG 60%
13MG 1%
calcium 708%
105MG 11%
0.91MG 5%
14% iron
0.8MG 4%
21MG 7%
11% magnesium
19MG 6%
149MG 7%
potassium 69%
252MG 11%
0.08MG 8%
100% thiamin (Vit B1)
0.04MG 4%
0.12MG 11%
71% riboflavin (Vit B2)
0.07MG 6%
0.75MG 5%
50% niacin (Vit B3)
0.5MG 4%
0.09MG 7%
Vitamin B6 111%
0.19MG 15%
0.38MG 8%
322% pantothenic acid (Vit B5)
0.09MG 2%
61UG 15%
folate (Vit B9) 8%
66UG 17%
0.1MG 1%
11% Vitamin E
0.09MG 1%
33UG 37%
Vitamin K 39%
46UG 51%
3G 6%
100% protein
1.5G 3%
14MG 3%
119% choline
6.4MG 2%
0.16MG 14%
697% copper
0.02MG 2%
0.19MG 10%
19% manganese
0.16MG 9%
54MG 8%
46% phosphorus
37MG 5%
0.6UG 1%
20% selenium
0.5UG 1%
0.41MG 5%
116% zinc
0.19MG 2%
90G Water 6% 95G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does bean sprouts or bok choy contain more calories in 100 grams?
Bean sprouts and bok choy contain similar amounts of calories - bean sprout has 30 calories in 100g and bok choy has 13 calories.

Is bean sprouts or bok choy better for protein?
Bean sprouts and bok choy contain similar amounts of protein - bean sprout has 3g of protein per 100 grams and bok choy has 1.5g of protein.

Does bean sprouts or bok choy have more carbohydrates?
By weight, bean sprouts and bok choy contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.

Does bean sprouts or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and bok choy has 105mg of calcium.

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