Bok Choy vs. Kimchi
Nutrition comparison of Bok Choy and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and kimchi:
- Bok choy has more thiamin and pantothenic acid, however, kimchi contains more riboflavin.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy and kimchi contain similar amounts of calories - bok choy has 13 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in fat and similar to kimchi for carbs. Bok choy has a macronutrient ratio of 39:53:8 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Kimchi | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 53% | 51% |
| Fat | 8% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and kimchi are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Kimchi has 60% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Bok choy and kimchi contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Bok choy and kimchi contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both bok choy and kimchi are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than kimchi - bok choy has 45mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 43 times more Vitamin A than kimchi - bok choy has 223ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Bok choy and kimchi contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Bok choy and kimchi contain similar amounts of Vitamin K - bok choy has 45.5ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Bok choy has more thiamin and pantothenic acid, however, kimchi contains more riboflavin. Both bok choy and kimchi contain significant amounts of niacin, Vitamin B6 and folate.
| Bok Choy | Kimchi | |
|---|---|---|
| Thiamin | 0.04 MG | 0.01 MG |
| Riboflavin | 0.07 MG | 0.21 MG |
| Niacin | 0.5 MG | 1.1 MG |
| Pantothenic acid | 0.088 MG | ~ |
| Vitamin B6 | 0.194 MG | 0.213 MG |
| Folate | 66 UG | 52 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 218% more calcium than kimchi - bok choy has 105mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 213% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Bok choy is a great source of potassium and it has 67% more potassium than kimchi - bok choy has 252mg of potassium per 100 grams and kimchi has 151mg 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, both bok choy and kimchi contain significant amounts of lutein + zeaxanthin.
| Bok Choy | Kimchi | |
|---|---|---|
| beta-carotene | 2681 UG | 55 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 40 UG | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Bok Choy | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.137 G |
| Total | 0.055 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Kimchi | |
|---|---|---|
| linoleic acid | 0.042 G | 0.104 G |
| Total | 0.042 G | 0.104 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.
Bok Choy g
()
|
Daily Values (%) |
Kimchi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or kimchi contain more calories in 100 grams?Bok choy and kimchi contain similar amounts of calories - bok choy has 13 calories in 100g and kimchi has 15 calories.
Is bok choy or kimchi better for protein?
Bok choy and kimchi contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and kimchi has 1.1g of protein.
Does bok choy or kimchi have more carbohydrates?
By weight, both bok choy and kimchi are low in carbohydrates - bok choy has 2.2g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
Does bok choy or kimchi contain more calcium?
Bok choy is a rich source of calcium and it has 220% more calcium than kimchi - bok choy has 105mg of calcium in 100 grams and kimchi has 33mg of calcium.