Boiled Egg vs. Bok Choy
Nutrition comparison of Cooked Boiled Egg and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and bok choy:
- Both bok choy and boiled egg are high in Vitamin A and calcium.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin.
- Boiled egg is a great source of Vitamin D.
- Boiled egg is an excellent source of protein.
- Bok choy has 120 times less saturated fat than boiled egg.
- Bok choy has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than bok choy.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin C.
- For omega-3 fatty acids, boiled egg has more dha than bok choy.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and bok choy has 92% less calories than boiled egg - bok choy has 13 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Bok Choy | |
|---|---|---|
| Protein | 34% | 39% |
| Carbohydrates | 3% | 53% |
| Fat | 64% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and boiled egg are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Bok choy has more dietary fiber than boiled egg - bok choy has 1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Bok choy and boiled egg contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 739% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Bok choy has 120 times less saturated fat than boiled egg - bok choy has 0.03g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and bok choy has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - bok choy has 45mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both bok choy and boiled egg are high in Vitamin A. Bok choy has 50% more Vitamin A than boiled egg - bok choy has 223ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than bok choy - boiled egg has 87iu of Vitamin D per 100 grams and bok choy does not contain significant amounts.
Vitamin E
Bok choy and boiled egg contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Bok choy has 150 times more Vitamin K than boiled egg - bok choy has 45.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, bok choy contains more niacin. Both boiled egg and bok choy contain significant amounts of thiamin, Vitamin B6 and folate.
| Boiled Egg | Bok Choy | |
|---|---|---|
| Thiamin | 0.066 MG | 0.04 MG |
| Riboflavin | 0.513 MG | 0.07 MG |
| Niacin | 0.064 MG | 0.5 MG |
| Pantothenic acid | 1.398 MG | 0.088 MG |
| Vitamin B6 | 0.121 MG | 0.194 MG |
| Folate | 44 UG | 66 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both bok choy and boiled egg are high in calcium. Bok choy has 110% more calcium than boiled egg - bok choy has 105mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Bok choy and boiled egg contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Bok choy is a great source of potassium and it has 100% more potassium than boiled egg - bok choy has 252mg of potassium per 100 grams and boiled egg has 126mg 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, bok choy has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than bok choy per 100 grams.
| Boiled Egg | Bok Choy | |
|---|---|---|
| beta-carotene | 11 UG | 2681 UG |
| lutein + zeaxanthin | 353 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than bok choy per 100 grams. Both boiled egg and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.055 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than bok choy per 100 grams.
| Boiled Egg | Bok Choy | |
|---|---|---|
| linoleic acid | 1.188 G | 0.042 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and bok choy has 90% less calories than boiled egg - bok choy has 13 calories in 100g and boiled egg has 155 calories.
Is bok choy or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 740% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Does bok choy or boiled egg have more carbohydrates?
By weight, both bok choy and boiled egg are low in carbohydrates - bok choy has 2.2g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Does bok choy or boiled egg contain more calcium?
Both bok choy and boiled egg are high in calcium. Bok choy has 110% more calcium than boiled egg - bok choy has 105mg of calcium in 100 grams and boiled egg has 50mg of calcium.