Beets vs. Bok Choy
Nutrition comparison of Beets and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and bok choy:
- Both beets and bok choy are high in potassium.
- Beet is a great source of dietary fiber.
- Bok choy has 3.3 times less carbohydrates than beet.
- Bok choy has 4.7 times less sugar than beet.
- Bok choy has 70% less calories than beet.
- Bok choy has more Vitamin B6.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Beets (Beets, 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 beet - beet has 43 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, beets is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Beets has a macronutrient ratio of 14:83:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Bok Choy | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 83% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.3 times less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - beet has 2.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 4.7 times less sugar than beet - beet has 6.8g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Beets and bok choy contain similar amounts of protein - beet has 1.6g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both beets and bok choy are low in saturated fat - beet has 0.03g 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 818% more Vitamin C than beet - beet has 4.9mg 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 110 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Beets and bok choy contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 226 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more Vitamin B6. Both beets and bok choy contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Beets | Bok Choy | |
|---|---|---|
| Thiamin | 0.031 MG | 0.04 MG |
| Riboflavin | 0.04 MG | 0.07 MG |
| Niacin | 0.334 MG | 0.5 MG |
| Pantothenic acid | 0.155 MG | 0.088 MG |
| Vitamin B6 | 0.067 MG | 0.194 MG |
| Folate | 109 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 556% more calcium than beet - beet has 16mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Beets and bok choy contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both beets and bok choy are high in potassium. Beet has 29% more potassium than bok choy - beet has 325mg 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, beet has more luteolin than bok choy per 100 grams, however, bok choy contains more quercetin, apigenin and kaempferol than beet per 100 grams.
| Beets | Bok Choy | |
|---|---|---|
| luteolin | 0.37 mg | 0.09 mg |
| Quercetin | 0.13 mg | 2.06 mg |
| apigenin | ~ | 0.24 mg |
| kaempferol | ~ | 4.33 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,
| Beets | Bok Choy | |
|---|---|---|
| beta-carotene | 20 UG | 2681 UG |
| alpha-carotene | ~ | 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 beet per 100 grams.
| Beets | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.055 G |
| Total | 0.005 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both beets and bok choy contain significant amounts of linoleic acid.
| Beets | Bok Choy | |
|---|---|---|
| linoleic acid | 0.055 G | 0.042 G |
| Total | 0.055 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.
Beets 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 % |
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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 beets or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than beet - beet has 43 calories in 100g and bok choy has 13 calories.
Is beets or bok choy better for protein?
Beets and bok choy contain similar amounts of protein - beet has 1.6g of protein per 100 grams and bok choy has 1.5g of protein.
Does beets or bok choy have more carbohydrates?
By weight, bok choy has 3.3 times fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does beets or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 560% more calcium than beet - beet has 16mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does beets or bok choy contain more potassium?
Both beets and bok choy are high in potassium. Beet has 30% more potassium than bok choy - beet has 325mg of potassium in 100 grams and bok choy has 252mg of potassium.