Oatmeal vs. Bok Choy
Nutrition comparison of Oatmeal and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and bok choy:
- Both bok choy and oatmeal are high in calcium and potassium.
- Bok choy has 40.1 times less saturated fat than oatmeal.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Oatmeal has more thiamin and riboflavin, however, bok choy contains more pantothenic acid and folate.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and bok choy has 96% less calories than oatmeal - bok choy has 13 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, heavier in carbs and heavier in fat compared to bok choy per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Bok Choy | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 69% | 53% |
| Fat | 15% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and bok choy has 97% less carbohydrates than oatmeal - bok choy has 2.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 880% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Bok choy and oatmeal contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 967% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Bok choy has 40.1 times less saturated fat than oatmeal - bok choy has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - bok choy has 45mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - bok choy has 223ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Bok choy and oatmeal contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than oatmeal - bok choy has 45.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, bok choy contains more pantothenic acid and folate. Both oatmeal and bok choy contain significant amounts of niacin and Vitamin B6.
| Oatmeal | Bok Choy | |
|---|---|---|
| Thiamin | 0.73 MG | 0.04 MG |
| Riboflavin | 0.14 MG | 0.07 MG |
| Niacin | 0.78 MG | 0.5 MG |
| Pantothenic acid | ~ | 0.088 MG |
| Vitamin B6 | 0.12 MG | 0.194 MG |
| Folate | 32 UG | 66 UG |
Minerals
calcium
Both bok choy and oatmeal are high in calcium. Bok choy has 102% more calcium than oatmeal - bok choy has 105mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 425% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both bok choy and oatmeal are high in potassium. Oatmeal has 39% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and bok choy has 100% less calories than oatmeal - bok choy has 13 calories in 100g and oatmeal has 367 calories.
Is bok choy or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 970% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and oatmeal has 16g of protein.
Does bok choy or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and bok choy has 100% fewer carbohydrates than oatmeal - bok choy has 2.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does bok choy or oatmeal contain more calcium?
Both bok choy and oatmeal are high in calcium. Bok choy has 100% more calcium than oatmeal - bok choy has 105mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does bok choy or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 430% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does bok choy or oatmeal contain more potassium?
Both bok choy and oatmeal are high in potassium. Oatmeal has 40% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and oatmeal has 350mg of potassium.