Peanuts vs. Bok Choy

Nutrition comparison of Peanuts and Bok Choy


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

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

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

  • Both bok choy and peanuts are high in calcium and potassium.
  • Bok choy has 8.7 times less carbohydrates than peanut.
  • Bok choy is an excellent source of Vitamin A and Vitamin C.
  • Peanut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Peanut is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Bok Choy src

Calories and Carbs

calories

Peanut is high in calories and bok choy has 98% less calories than peanut - bok choy has 13 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Bok Choy
Protein 16% 39%
Carbohydrates 14% 53%
Fat 71% 8%
Alcohol ~ ~

carbohydrates

Bok choy has 8.7 times less carbohydrates than peanut - bok choy has 2.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has 740% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Bok choy and peanuts contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Peanut is an excellent source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and bok choy has 100% less saturated fat than peanut - bok choy has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and bok choy are low in trans fat - peanut has 0.03g 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 more Vitamin C than peanut - bok choy has 45mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

Bok choy is an excellent source of Vitamin A and it has more Vitamin A than peanut - bok choy has 223ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 53 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Peanuts Bok Choy
Thiamin 0.152 MG 0.04 MG
Riboflavin 0.197 MG 0.07 MG
Niacin 14.355 MG 0.5 MG
Pantothenic acid 1.011 MG 0.088 MG
Vitamin B6 0.466 MG 0.194 MG
Folate 97 UG 66 UG

Minerals

calcium

Both bok choy and peanuts are high in calcium. Bok choy has 81% more calcium than peanut - bok choy has 105mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has 98% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both bok choy and peanuts are high in potassium. Peanut has 152% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanuts 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, peanut has more linoleic acid than bok choy per 100 grams.

Peanuts Bok Choy
other omega 6 0.004 G ~
linoleic acid 9.715 G 0.042 G
Total 9.719 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.

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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FAQ

Does bok choy or peanuts contain more calories in 100 grams?
Peanut is high in calories and bok choy has 100% less calories than peanut - bok choy has 13 calories in 100g and peanut has 587 calories.

Is bok choy or peanuts better for protein?
Peanut is a fantastic source of protein and it has 15 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and peanut has 24.4g of protein.

Does bok choy or peanuts have more carbohydrates?
By weight, bok choy has 8.7 times fewer carbohydrates than peanut - bok choy has 2.2g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does bok choy or peanuts contain more calcium?
Both bok choy and peanuts are high in calcium. Bok choy has 80% more calcium than peanut - bok choy has 105mg of calcium in 100 grams and peanut has 58mg of calcium.

Does bok choy or peanuts contain more potassium?
Both bok choy and peanuts are high in potassium. Peanut has 150% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and peanut has 634mg of potassium.