Blackberry vs. Bok Choy
Nutrition comparison of Blackberry and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and bok choy:
- Both bok choy and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
- Bok choy has 3.4 times less carbohydrates than blackberry.
- Bok choy has 70% less calories than blackberry.
- Bok choy has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than bok choy.
- Bok choy has more riboflavin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Blackberry (Blackberries, 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 70% less calories than blackberry - bok choy has 13 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Blackberry has a macronutrient ratio of 12:79:9 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Bok Choy | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 79% | 53% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.4 times less carbohydrates than blackberry - bok choy has 2.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 430% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Bok choy and blackberry contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Bok choy and blackberry contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both bok choy and blackberry are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both bok choy and blackberry are high in Vitamin C. Bok choy has 114% more Vitamin C than blackberry - bok choy has 45mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 19 times more Vitamin A than blackberry - bok choy has 223ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Bok choy and blackberry contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Bok choy has 130% more Vitamin K than blackberry - bok choy has 45.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid. Both blackberry and bok choy contain significant amounts of thiamin and niacin.
| Blackberry | Bok Choy | |
|---|---|---|
| Thiamin | 0.02 MG | 0.04 MG |
| Riboflavin | 0.026 MG | 0.07 MG |
| Niacin | 0.646 MG | 0.5 MG |
| Pantothenic acid | 0.276 MG | 0.088 MG |
| Vitamin B6 | 0.03 MG | 0.194 MG |
| Folate | 25 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 262% more calcium than blackberry - bok choy has 105mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Bok choy and blackberry contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Bok choy is a great source of potassium and it has 56% more potassium than blackberry - bok choy has 252mg of potassium per 100 grams and blackberry has 162mg 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, bok choy has more kaempferol and apigenin than blackberry per 100 grams, however, blackberry contains more myricetin than bok choy per 100 grams. Both blackberry and bok choy contain significant amounts of quercetin.
| Blackberry | Bok Choy | |
|---|---|---|
| kaempferol | 0.27 mg | 4.33 mg |
| myricetin | 0.67 mg | 0.03 mg |
| Quercetin | 3.58 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 blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than bok choy per 100 grams.
| Blackberry | Bok Choy | |
|---|---|---|
| beta-carotene | 128 UG | 2681 UG |
| lutein + zeaxanthin | 118 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.055 G |
| Total | 0.094 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than bok choy per 100 grams.
| Blackberry | Bok Choy | |
|---|---|---|
| linoleic acid | 0.186 G | 0.042 G |
| Total | 0.186 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.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Blackberry 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 blackberry contain more calories in 100 grams?Bok choy has 70% less calories than blackberry - bok choy has 13 calories in 100g and blackberry has 43 calories.
Is bok choy or blackberry better for protein?
Bok choy and blackberry contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and blackberry has 1.4g of protein.
Does bok choy or blackberry have more carbohydrates?
By weight, bok choy has 3.4 times fewer carbohydrates than blackberry - bok choy has 2.2g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does bok choy or blackberry contain more calcium?
Bok choy is a rich source of calcium and it has 260% more calcium than blackberry - bok choy has 105mg of calcium in 100 grams and blackberry has 29mg of calcium.