Cantaloupe vs. Bok Choy

Nutrition comparison of Cantaloupe and Bok Choy


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cantaloupe versus bok choy (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cantaloupe and bok choy:

  • Both cantaloupe and bok choy are high in Vitamin A, Vitamin C and potassium.
  • Bok choy has 5.6 times less sugar than cantaloupe.
  • Bok choy has 62% less calories than cantaloupe.
  • Bok choy has more riboflavin, Vitamin B6 and folate.
  • Bok choy is an excellent source of calcium.
Detailed nutritional comparison of cantaloupe 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: Cantaloupe (Melons, cantaloupe, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Bok Choy src

Calories and Carbs

calories

Bok choy has 62% less calories than cantaloupe - cantaloupe has 34 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, cantaloupe is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Cantaloupe has a macronutrient ratio of 9:87:5 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Bok Choy
Protein 9% 36%
Carbohydrates 87% 53%
Fat 5% 11%
Alcohol ~ ~

carbohydrates

Cantaloupe and bok choy contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.

dietary fiber

Cantaloupe and bok choy contain similar amounts of dietary fiber - cantaloupe has 0.9g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Bok choy has 5.6 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Cantaloupe and bok choy contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both cantaloupe and bok choy are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and bok choy are high in Vitamin C. Bok choy has 23% more Vitamin C than cantaloupe - cantaloupe has 36.7mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.

Vitamin A

Both cantaloupe and bok choy are high in Vitamin A. Bok choy has 32% more Vitamin A than cantaloupe - cantaloupe has 169ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Cantaloupe and bok choy contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Bok choy has 17 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

Bok choy has more riboflavin, Vitamin B6 and folate. Both cantaloupe and bok choy contain significant amounts of thiamin, niacin and pantothenic acid.

Cantaloupe Bok Choy
Thiamin 0.041 MG 0.04 MG
Riboflavin 0.019 MG 0.07 MG
Niacin 0.734 MG 0.5 MG
Pantothenic acid 0.105 MG 0.088 MG
Vitamin B6 0.072 MG 0.194 MG
Folate 21 UG 66 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Bok choy has 281% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and bok choy has 0.8mg of iron.

potassium

Both cantaloupe and bok choy are high in potassium. Cantaloupe has a little more potassium (6%) than bok choy by weight - cantaloupe has 267mg 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, cantaloupe has more luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol, quercetin and apigenin than cantaloupe per 100 grams.

Cantaloupe Bok Choy
luteolin 0.64 mg 0.09 mg
kaempferol 0.07 mg 4.33 mg
Quercetin 0.01 mg 2.06 mg
apigenin ~ 0.24 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, both cantaloupe and bok choy contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cantaloupe Bok Choy
beta-carotene 2020 UG 2681 UG
alpha-carotene 16 UG 1 UG
lutein + zeaxanthin 26 UG 40 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cantaloupe and bok choy contain significant amounts of alpha linoleic acid (ALA).

Cantaloupe Bok Choy
alpha linoleic acid 0.046 G 0.055 G
Total 0.046 G 0.055 G

omega 6s

Comparing omega-6 fatty acids, both cantaloupe and bok choy contain small amounts of linoleic acid.

Cantaloupe Bok Choy
linoleic acid 0.035 G 0.042 G
Total 0.035 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 Cantaloupe or Bok Choy .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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FAQ

Does cantaloupe or bok choy contain more calories in 100 grams?
Bok choy has 60% less calories than cantaloupe - cantaloupe has 34 calories in 100g and bok choy has 13 calories.

Is cantaloupe or bok choy better for protein?
Cantaloupe and bok choy contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and bok choy has 1.5g of protein.

Does cantaloupe or bok choy have more carbohydrates?
By weight, cantaloupe and bok choy contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.

Does cantaloupe or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 10 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and bok choy has 105mg of calcium.

Does cantaloupe or bok choy contain more potassium?
Both cantaloupe and bok choy are high in potassium. Cantaloupe has a little more potassium ( 10%) than bok choy by weight - cantaloupe has 267mg of potassium in 100 grams and bok choy has 252mg of potassium.