Margarine vs. Bok Choy
Nutrition comparison of Margarine and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and bok choy:
- Both bok choy and margarine are high in Vitamin A.
- Bok choy has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin C and calcium.
- Margarine is a great source of Vitamin E.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and bok choy has 98% less calories than margarine - bok choy has 13 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Margarine has a macronutrient ratio of 0:0:100 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Bok Choy | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 53% |
| Fat | 100% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and margarine are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Bok choy has more dietary fiber than margarine - bok choy has 1g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Bok choy and margarine contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and bok choy has 100% less saturated fat than margarine - bok choy has 0.03g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and bok choy has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and bok choy does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 224 times more Vitamin C than margarine - bok choy has 45mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both bok choy and margarine are high in Vitamin A. Margarine has 267% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 99 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has 104% more Vitamin K than bok choy - bok choy has 45.5ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Bok choy has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and bok choy contain significant amounts of riboflavin.
| Margarine | Bok Choy | |
|---|---|---|
| Thiamin | 0.01 MG | 0.04 MG |
| Riboflavin | 0.037 MG | 0.07 MG |
| Niacin | 0.023 MG | 0.5 MG |
| Pantothenic acid | ~ | 0.088 MG |
| Vitamin B6 | 0.009 MG | 0.194 MG |
| Folate | 1 UG | 66 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than margarine - bok choy has 105mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Bok choy has 12 times more iron than margarine - bok choy has 0.8mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Bok choy is a great source of potassium and it has 13 times more potassium than margarine - bok choy has 252mg of potassium per 100 grams and margarine has 18mg 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,
| Margarine | Bok Choy | |
|---|---|---|
| beta-carotene | 610 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Margarine | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.055 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than bok choy per 100 grams.
| Margarine | Bok Choy | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.042 G |
| Total | 22.253 G | 0.042 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.
Margarine g
()
|
Daily Values (%) |
Bok Choy 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 margarine contain more calories in 100 grams?Margarine is high in calories and bok choy has 100% less calories than margarine - bok choy has 13 calories in 100g and margarine has 717 calories.
Is bok choy or margarine better for protein?
Bok choy and margarine contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and margarine has 0.16g of protein.
Does bok choy or margarine have more carbohydrates?
By weight, both bok choy and margarine are low in carbohydrates - bok choy has 2.2g of carbs for 100g and margarine has 0.7g of carbohydrates.
Does bok choy or margarine contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than margarine - bok choy has 105mg of calcium in 100 grams and margarine has 3mg of calcium.