Bok Choy vs. Green Bean
Nutrition comparison of Bok Choy and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and green bean:
- Both green bean and bok choy are high in Vitamin C and potassium.
- Bok choy has more beta-carotene than green bean, however, green bean contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A and calcium.
- Green bean has more pantothenic acid, however, bok choy contains more folate.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and bok choy contain similar amounts of calories - green bean has 31 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is heavier in protein, much lighter in carbs and similar to green bean for fat. Bok choy has a macronutrient ratio of 39:53:8 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Green Bean | |
|---|---|---|
| Protein | 39% | 20% |
| Carbohydrates | 53% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and bok choy contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Green bean is a great source of dietary fiber and it has 170% more dietary fiber than bok choy - green bean has 2.7g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Green bean and bok choy contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Green bean and bok choy contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both green bean and bok choy are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both green bean and bok choy are high in Vitamin C. Bok choy has 269% more Vitamin C than green bean - green bean has 12.2mg 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 537% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Green bean and bok choy contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Green bean and bok choy contain similar amounts of Vitamin K - green bean has 43ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Green bean has more pantothenic acid, however, bok choy contains more folate. Both bok choy and green bean contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Bok Choy | Green Bean | |
|---|---|---|
| Thiamin | 0.04 MG | 0.082 MG |
| Riboflavin | 0.07 MG | 0.104 MG |
| Niacin | 0.5 MG | 0.734 MG |
| Pantothenic acid | 0.088 MG | 0.225 MG |
| Vitamin B6 | 0.194 MG | 0.141 MG |
| Folate | 66 UG | 33 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 184% more calcium than green bean - green bean has 37mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Green bean and bok choy contain similar amounts of iron - green bean has 1mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both green bean and bok choy are high in potassium. Bok choy has 19% more potassium than green bean - green bean has 211mg 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, both bok choy and green bean contain significant amounts of quercetin.
| Bok Choy | Green Bean | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.13 mg |
| kaempferol | 4.33 mg | 0.45 mg |
| myricetin | 0.03 mg | 0.13 mg |
| Quercetin | 2.06 mg | 2.73 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 green bean per 100 grams, however, green bean contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Green Bean | |
|---|---|---|
| beta-carotene | 2681 UG | 379 UG |
| alpha-carotene | 1 UG | 69 UG |
| lutein + zeaxanthin | 40 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bok choy and green bean contain significant amounts of alpha linoleic acid (ALA).
| Bok Choy | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.069 G |
| Total | 0.055 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and green bean contain small amounts of linoleic acid.
| Bok Choy | Green Bean | |
|---|---|---|
| linoleic acid | 0.042 G | 0.044 G |
| Total | 0.042 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Bok Choy g
()
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Daily Values (%) |
Green Bean g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| 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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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or bok choy contain more calories in 100 grams?Green bean and bok choy contain similar amounts of calories - green bean has 31 calories in 100g and bok choy has 13 calories.
Is green bean or bok choy better for protein?
Green bean and bok choy contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and bok choy has 1.5g of protein.
Does green bean or bok choy have more carbohydrates?
By weight, green bean and bok choy contain similar amounts of carbs - green bean has 7g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does green bean or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 180% more calcium than green bean - green bean has 37mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does green bean or bok choy contain more potassium?
Both green bean and bok choy are high in potassium. Bok choy has 20% more potassium than green bean - green bean has 211mg of potassium in 100 grams and bok choy has 252mg of potassium.