Orange vs. Bok Choy
Nutrition comparison of Orange and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and bok choy:
- Both orange and bok choy are high in Vitamin C and calcium.
- Bok choy has 4.2 times less carbohydrates than orange.
- Bok choy has 6.7 times less sugar than orange.
- Bok choy has 72% less calories than orange.
- Bok choy has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than bok choy.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A.
- Orange has more thiamin and pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Orange is a great source of dietary fiber.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 72% less calories than orange - orange has 46 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Orange has a macronutrient ratio of 6:91:4 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Bok Choy | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 91% | 53% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 4.2 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 140% more dietary fiber than bok choy - orange has 2.4g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 6.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Orange and bok choy contain similar amounts of protein - orange has 0.7g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both orange and bok choy are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange and bok choy are high in Vitamin C. is very similar to orange for Vitamin C - orange has 45mg 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 19 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Orange and bok choy contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has more Vitamin K than orange - bok choy has 45.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both orange and bok choy contain significant amounts of riboflavin and niacin.
| Orange | Bok Choy | |
|---|---|---|
| Thiamin | 0.1 MG | 0.04 MG |
| Riboflavin | 0.04 MG | 0.07 MG |
| Niacin | 0.4 MG | 0.5 MG |
| Pantothenic acid | 0.25 MG | 0.088 MG |
| Vitamin B6 | 0.051 MG | 0.194 MG |
| Folate | 17 UG | 66 UG |
Minerals
calcium
Both orange and bok choy are high in calcium. Bok choy has 144% more calcium than orange - orange has 43mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 789% more iron than orange - orange has 0.09mg 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 49% more potassium than orange - orange has 169mg of potassium per 100 grams and bok choy has 252mg 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, bok choy has more beta-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than bok choy per 100 grams. Both orange and bok choy contain small amounts of alpha-carotene.
| Orange | Bok Choy | |
|---|---|---|
| beta-carotene | 71 UG | 2681 UG |
| alpha-carotene | 11 UG | 1 UG |
| lutein + zeaxanthin | 129 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.055 G |
| Total | 0.011 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both orange and bok choy contain small amounts of linoleic acid.
| Orange | Bok Choy | |
|---|---|---|
| linoleic acid | 0.031 G | 0.042 G |
| Total | 0.031 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.
Orange g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 orange or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than orange - orange has 46 calories in 100g and bok choy has 13 calories.
Is orange or bok choy better for protein?
Orange and bok choy contain similar amounts of protein - orange has 0.7g of protein per 100 grams and bok choy has 1.5g of protein.
Does orange or bok choy have more carbohydrates?
By weight, bok choy has 4.2 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does orange or bok choy contain more calcium?
Both orange and bok choy are high in calcium. Bok choy has 140% more calcium than orange - orange has 43mg of calcium in 100 grams and bok choy has 105mg of calcium.