Bok Choy vs. Collard Greens
Nutrition comparison of Bok Choy and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and collard greens:
- Both bok choy and collard greens are high in Vitamin A, Vitamin C, calcium and potassium.
- Collard green has more pantothenic acid.
- Collard green is an excellent source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy and collard greens contain similar amounts of calories - bok choy has 13 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in fat and similar to collard greens for carbs. Bok choy has a macronutrient ratio of 39:53:8 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Collard Greens | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 53% | 56% |
| Fat | 8% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy and collard greens contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 300% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Bok choy and collard greens contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Bok choy and collard greens contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both bok choy and collard greens are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both bok choy and collard greens are high in Vitamin C. Bok choy has 27% more Vitamin C than collard green - bok choy has 45mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both bok choy and collard greens are high in Vitamin A. Collard green has 13% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 24 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 861% more Vitamin K than bok choy - bok choy has 45.5ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more pantothenic acid. Both bok choy and collard greens contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Collard Greens | |
|---|---|---|
| Thiamin | 0.04 MG | 0.054 MG |
| Riboflavin | 0.07 MG | 0.13 MG |
| Niacin | 0.5 MG | 0.742 MG |
| Pantothenic acid | 0.088 MG | 0.267 MG |
| Vitamin B6 | 0.194 MG | 0.165 MG |
| Folate | 66 UG | 129 UG |
Minerals
calcium
Both bok choy and collard greens are high in calcium. Collard green has 121% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Bok choy and collard greens contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both bok choy and collard greens are high in potassium. Bok choy has 18% more potassium than collard green - bok choy has 252mg of potassium per 100 grams and collard green has 213mg 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 than collard green per 100 grams, however, collard green contains more kaempferol than bok choy per 100 grams. Both bok choy and collard greens contain significant amounts of quercetin.
| Bok Choy | Collard Greens | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.08 mg |
| kaempferol | 4.33 mg | 8.74 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 2.57 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 bok choy and collard greens contain significant amounts of beta-carotene.
| Bok Choy | Collard Greens | |
|---|---|---|
| beta-carotene | 2681 UG | 2991 UG |
| alpha-carotene | 1 UG | 14 UG |
| lutein + zeaxanthin | 40 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.108 G |
| Total | 0.055 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and collard greens contain significant amounts of linoleic acid.
| Bok Choy | Collard Greens | |
|---|---|---|
| linoleic acid | 0.042 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.042 G | 0.084 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 Collard Greens (Collards, raw) .
Bok Choy g
()
|
Daily Values (%) |
Collard Greens 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% |
|
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% |
|
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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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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 % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 bok choy or collard greens contain more calories in 100 grams?Bok choy and collard greens contain similar amounts of calories - bok choy has 13 calories in 100g and collard green has 32 calories.
Is bok choy or collard greens better for protein?
Bok choy and collard greens contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and collard green has 3g of protein.
Does bok choy or collard greens have more carbohydrates?
By weight, bok choy and collard greens contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does bok choy or collard greens contain more calcium?
Both bok choy and collard greens are high in calcium. Collard green has 120% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and collard green has 232mg of calcium.
Does bok choy or collard greens contain more potassium?
Both bok choy and collard greens are high in potassium. Bok choy has 20% more potassium than collard green - bok choy has 252mg of potassium in 100 grams and collard green has 213mg of potassium.