Lemon vs. Bok Choy

Nutrition comparison of Lemon and Bok Choy


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

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

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

  • Both lemon and bok choy are high in Vitamin C.
  • Bok choy has 3.2 times less carbohydrates than lemon.
  • Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A and calcium.
  • Lemon is a great source of dietary fiber.
Detailed nutritional comparison of lemon 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: Lemon (Lemons, raw, without peel) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon src
Image of Bok Choy src

Calories and Carbs

calories

Lemon and bok choy contain similar amounts of calories - lemon has 29 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, lemon is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Lemon has a macronutrient ratio of 10:84:6 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Bok Choy
Protein 10% 36%
Carbohydrates 84% 53%
Fat 6% 11%
Alcohol ~ ~

carbohydrates

Bok choy has 3.2 times less carbohydrates than lemon - lemon has 9.3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

dietary fiber

Lemon is a great source of dietary fiber and it has 180% more dietary fiber than bok choy - lemon has 2.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Lemon and bok choy contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Lemon and bok choy contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both lemon and bok choy are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.

Vitamins

Vitamin C

Both lemon and bok choy are high in Vitamin C. Lemon has 18% more Vitamin C than bok choy - lemon has 53mg 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 222 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Lemon and bok choy contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Bok choy has more Vitamin K than lemon - bok choy has 45.5ug of Vitamin K per 100 grams and lemon does not contain significant amounts.

The B Vitamins

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

Lemon Bok Choy
Thiamin 0.04 MG 0.04 MG
Riboflavin 0.02 MG 0.07 MG
Niacin 0.1 MG 0.5 MG
Pantothenic acid 0.19 MG 0.088 MG
Vitamin B6 0.08 MG 0.194 MG
Folate 11 UG 66 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 304% more calcium than lemon - lemon has 26mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Lemon and bok choy contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and bok choy has 0.8mg of iron.

potassium

Bok choy is a great source of potassium and it has 83% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin and myricetin than bok choy per 100 grams, however, bok choy contains more kaempferol and apigenin than lemon per 100 grams. Both lemon and bok choy contain significant amounts of quercetin.

Lemon Bok Choy
luteolin 1.9 mg 0.09 mg
kaempferol 0.03 mg 4.33 mg
myricetin 0.5 mg 0.03 mg
Quercetin 1.14 mg 2.06 mg
apigenin ~ 0.24 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 lemon and bok choy contain small amounts of alpha-carotene.

Lemon Bok Choy
beta-carotene 3 UG 2681 UG
alpha-carotene 1 UG 1 UG
lutein + zeaxanthin 11 UG 40 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than lemon per 100 grams.

Lemon Bok Choy
alpha linoleic acid 0.026 G 0.055 G
Total 0.026 G 0.055 G

omega 6s

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

Lemon Bok Choy
linoleic acid 0.063 G 0.042 G
Total 0.063 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 Lemon or Bok Choy .

Note: The specific food items compared are: Lemon (Lemons, raw, without peel) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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FAQ

Does lemon or bok choy contain more calories in 100 grams?
Lemon and bok choy contain similar amounts of calories - lemon has 29 calories in 100g and bok choy has 13 calories.

Is lemon or bok choy better for protein?
Lemon and bok choy contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and bok choy has 1.5g of protein.

Does lemon or bok choy have more carbohydrates?
By weight, bok choy has 3.2 times fewer carbohydrates than lemon - lemon has 9.3g of carbs for 100g and bok choy has 2.2g of carbohydrates.

Does lemon or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 300% more calcium than lemon - lemon has 26mg of calcium in 100 grams and bok choy has 105mg of calcium.