Baby Carrots vs. Bok Choy
Nutrition comparison of Baby Carrots and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and bok choy:
- Both baby carrots and bok choy are high in Vitamin A and potassium.
- Baby carrot has more pantothenic acid, however, bok choy contains more folate.
- Baby carrot is a great source of dietary fiber.
- Bok choy has 63% less calories than baby carrot.
- Bok choy has 74% less carbohydrates than baby carrot.
- Bok choy is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, 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 63% less calories than baby carrot - baby carrot has 35 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, baby carrots is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Bok Choy | |
|---|---|---|
| Protein | 8% | 39% |
| Carbohydrates | 92% | 53% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 74% less carbohydrates than baby carrot - baby carrot has 8.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 190% more dietary fiber than bok choy - baby carrot has 2.9g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Baby carrots and bok choy contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Baby carrots and bok choy contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both baby carrots and bok choy are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 16 times more Vitamin C than baby carrot - baby carrot has 2.6mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both baby carrots and bok choy are high in Vitamin A. Baby carrot has 209% more Vitamin A than bok choy - baby carrot has 690ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Bok choy and baby carrots contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Bok choy has 384% more Vitamin K than baby carrot - baby carrot has 9.4ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Baby carrot has more pantothenic acid, however, bok choy contains more folate. Both baby carrots and bok choy contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Baby Carrots | Bok Choy | |
|---|---|---|
| Thiamin | 0.03 MG | 0.04 MG |
| Riboflavin | 0.036 MG | 0.07 MG |
| Niacin | 0.556 MG | 0.5 MG |
| Pantothenic acid | 0.401 MG | 0.088 MG |
| Vitamin B6 | 0.105 MG | 0.194 MG |
| Folate | 27 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 228% more calcium than baby carrot - baby carrot has 32mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Baby carrots and bok choy contain similar amounts of iron - baby carrot has 0.89mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both baby carrots and bok choy are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
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,
| Baby Carrots | Bok Choy | |
|---|---|---|
| beta-carotene | 6391 UG | 2681 UG |
| alpha-carotene | 3767 UG | 1 UG |
| lutein + zeaxanthin | 358 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.055 G |
| Total | 0.008 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both baby carrots and bok choy contain significant amounts of linoleic acid.
| Baby Carrots | Bok Choy | |
|---|---|---|
| linoleic acid | 0.057 G | 0.042 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Baby Carrots 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 baby carrots or bok choy contain more calories in 100 grams?Bok choy has 60% less calories than baby carrot - baby carrot has 35 calories in 100g and bok choy has 13 calories.
Is baby carrots or bok choy better for protein?
Baby carrots and bok choy contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and bok choy has 1.5g of protein.
Does baby carrots or bok choy have more carbohydrates?
By weight, bok choy has 70% fewer carbohydrates than baby carrot - baby carrot has 8.2g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in baby carrots are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does baby carrots or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 230% more calcium than baby carrot - baby carrot has 32mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does baby carrots or bok choy contain more potassium?
Both baby carrots and bok choy are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium in 100 grams and bok choy has 252mg of potassium.