Bok Choy vs. Brussels Sprouts
Nutrition comparison of Bok Choy and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and brussels sprouts:
- Both brussels sprouts and bok choy are high in Vitamin C, calcium and potassium.
- Bok choy has 3.1 times less carbohydrates than brussels sprout.
- Bok choy has 70% less calories than brussels sprout.
- Bok choy has more beta-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A.
- Brussels sprout has more thiamin and pantothenic acid.
- Brussels sprout is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 70% less calories than brussels sprout - brussels sprout has 43 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to brussels sprouts for fat. Bok choy has a macronutrient ratio of 39:53:8 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 53% | 68% |
| Fat | 8% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.1 times less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 280% more dietary fiber than bok choy - brussels sprout has 3.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Brussels sprouts and bok choy contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Brussels sprout has 125% more protein than bok choy - brussels sprout has 3.4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both brussels sprouts and bok choy are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both brussels sprouts and bok choy are high in Vitamin C. Brussels sprout has 89% more Vitamin C than bok choy - brussels sprout has 85mg 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 487% more Vitamin A than brussels sprout - brussels sprout has 38ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Brussels sprouts and bok choy contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 289% more Vitamin K than bok choy - brussels sprout has 177ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and pantothenic acid. Both bok choy and brussels sprouts contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.04 MG | 0.139 MG |
| Riboflavin | 0.07 MG | 0.09 MG |
| Niacin | 0.5 MG | 0.745 MG |
| Pantothenic acid | 0.088 MG | 0.309 MG |
| Vitamin B6 | 0.194 MG | 0.219 MG |
| Folate | 66 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and bok choy are high in calcium. Bok choy has 150% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Brussels sprout has 75% more iron than bok choy - brussels sprout has 1.4mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both brussels sprouts and bok choy are high in potassium. Brussels sprout has 54% more potassium than bok choy - brussels sprout has 389mg 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, bok choy has more apigenin and kaempferol than brussels sprout per 100 grams, however, brussels sprout contains more luteolin than bok choy per 100 grams. Both bok choy and brussels sprouts contain significant amounts of quercetin.
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.33 mg |
| kaempferol | 4.33 mg | 0.86 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 1.92 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 brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than bok choy per 100 grams. Both bok choy and brussels sprouts contain small amounts of alpha-carotene.
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 2681 UG | 450 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 40 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.099 G |
| Total | 0.055 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and brussels sprouts contain small amounts of linoleic acid.
| Bok Choy | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.042 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.042 G | 0.046 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Brussels Sprouts (Brussels sprouts, raw) .
Bok Choy g
()
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Daily Values (%) |
Brussels Sprouts g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than brussels sprout - brussels sprout has 43 calories in 100g and bok choy has 13 calories.
Is brussels sprouts or bok choy better for protein?
Brussels sprout has 130% more protein than bok choy - brussels sprout has 3.4g of protein per 100 grams and bok choy has 1.5g of protein.
Does brussels sprouts or bok choy have more carbohydrates?
By weight, bok choy has 3.1 times fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does brussels sprouts or bok choy contain more calcium?
Both brussels sprouts and bok choy are high in calcium. Bok choy has 150% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does brussels sprouts or bok choy contain more potassium?
Both brussels sprouts and bok choy are high in potassium. Brussels sprout has 50% more potassium than bok choy - brussels sprout has 389mg of potassium in 100 grams and bok choy has 252mg of potassium.