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.
Detailed nutritional comparison of bok choy and kimchi 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Kimchi src

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 36:53:11 and for kimchi, 24:52:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Kimchi
Protein 36% 24%
Carbohydrates 53% 52%
Fat 11% 24%
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 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 Bok Choy or Kimchi .

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

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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.

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