Apricot vs. Bok Choy
Nutrition comparison of Apricot and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and bok choy:
- Both bok choy and apricot are high in potassium.
- Apricot has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Bok choy has 4.1 times less carbohydrates than apricot.
- Bok choy has 6.8 times less sugar than apricot.
- Bok choy has 73% less calories than apricot.
- Bok choy has more beta-carotene than apricot, however, apricot contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Apricot (Apricots, 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 73% less calories than apricot - bok choy has 13 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Apricot has a macronutrient ratio of 11:83:7 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Bok Choy | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 83% | 53% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 4.1 times less carbohydrates than apricot - bok choy has 2.2g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Apricot has 100% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Bok choy has 6.8 times less sugar than apricot - bok choy has 1.2g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Bok choy and apricot contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both bok choy and apricot are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 350% more Vitamin C than apricot - bok choy has 45mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 132% more Vitamin A than apricot - bok choy has 223ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Bok choy and apricot contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Bok choy has 12 times more Vitamin K than apricot - bok choy has 45.5ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Apricot has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both apricot and bok choy contain significant amounts of thiamin, riboflavin and niacin.
| Apricot | Bok Choy | |
|---|---|---|
| Thiamin | 0.03 MG | 0.04 MG |
| Riboflavin | 0.04 MG | 0.07 MG |
| Niacin | 0.6 MG | 0.5 MG |
| Pantothenic acid | 0.24 MG | 0.088 MG |
| Vitamin B6 | 0.054 MG | 0.194 MG |
| Folate | 9 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 708% more calcium than apricot - bok choy has 105mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Bok choy has 105% more iron than apricot - bok choy has 0.8mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both bok choy and apricot are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium per 100 grams and apricot has 259mg 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 apricot and bok choy contain significant amounts of quercetin.
| Apricot | Bok Choy | |
|---|---|---|
| kaempferol | 0.63 mg | 4.33 mg |
| Quercetin | 1.63 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, bok choy has more beta-carotene than apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than bok choy per 100 grams. Both apricot and bok choy contain small amounts of alpha-carotene.
| Apricot | Bok Choy | |
|---|---|---|
| beta-carotene | 1094 UG | 2681 UG |
| alpha-carotene | 19 UG | 1 UG |
| lutein + zeaxanthin | 89 UG | 40 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apricot and bok choy contain significant amounts of linoleic acid.
| Apricot | Bok Choy | |
|---|---|---|
| linoleic acid | 0.077 G | 0.042 G |
| Total | 0.077 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.
Apricot g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| 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 apricot contain more calories in 100 grams?Bok choy has 70% less calories than apricot - bok choy has 13 calories in 100g and apricot has 48 calories.
Is bok choy or apricot better for protein?
Bok choy and apricot contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and apricot has 1.4g of protein.
Does bok choy or apricot have more carbohydrates?
By weight, bok choy has 4.1 times fewer carbohydrates than apricot - bok choy has 2.2g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.
Does bok choy or apricot contain more calcium?
Bok choy is a rich source of calcium and it has 710% more calcium than apricot - bok choy has 105mg of calcium in 100 grams and apricot has 13mg of calcium.
Does bok choy or apricot contain more potassium?
Both bok choy and apricot are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium in 100 grams and apricot has 259mg of potassium.