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.
Detailed nutritional comparison of blackberry 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: Blackberry (Blackberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Bok Choy src

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, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Bok Choy
Protein 12% 36%
Carbohydrates 79% 53%
Fat 9% 11%
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 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 Blackberry or Bok Choy .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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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.