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.
Detailed nutritional comparison of boiled egg 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Bok Choy src

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 much lighter in carbs, much heavier in fat and similar to bok choy for protein. Boiled egg has a macronutrient ratio of 34:3:64 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Bok Choy
Protein 34% 36%
Carbohydrates 3% 53%
Fat 64% 11%
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 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 Boiled Egg or Bok Choy .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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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.

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