Bok Choy vs. Squash

Nutrition comparison of Bok Choy and Cooked Squash


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

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

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

  • Both squash and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
  • Bok choy has 3.8 times less carbohydrates than squash.
  • Bok choy has 68% less calories than squash.
  • Bok choy has more riboflavin and folate, however, squash contains more pantothenic acid.
  • Squash has more alpha-carotene than bok choy, however, bok choy contains more lutein + zeaxanthin than squash.
  • Squash is an excellent source of dietary fiber.
Detailed nutritional comparison of bok choy and squash 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Squash src

Calories and Carbs

calories

Bok choy has 68% less calories than squash - squash has 40 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Squash
Protein 36% 8%
Carbohydrates 53% 90%
Fat 11% 2%
Alcohol ~ ~

carbohydrates

Bok choy has 3.8 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has 220% more dietary fiber than bok choy - squash has 3.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Squash and bok choy contain similar amounts of sugar - squash has 2g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Squash and bok choy contain similar amounts of protein - squash has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both squash and bok choy are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.

Vitamins

Vitamin C

Both squash and bok choy are high in Vitamin C. Bok choy has 198% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.

Vitamin A

Both squash and bok choy are high in Vitamin A. Squash has 150% more Vitamin A than bok choy - squash has 558ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Squash and bok choy contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Bok choy has 44 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

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

Bok Choy Squash
Thiamin 0.04 MG 0.072 MG
Riboflavin 0.07 MG 0.017 MG
Niacin 0.5 MG 0.969 MG
Pantothenic acid 0.088 MG 0.359 MG
Vitamin B6 0.194 MG 0.124 MG
Folate 66 UG 19 UG

Minerals

calcium

Both squash and bok choy are high in calcium. Bok choy has 156% more calcium than squash - squash has 41mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

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

potassium

Both squash and bok choy are high in potassium. Squash has 13% more potassium than bok choy - squash has 284mg 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, squash has more alpha-carotene than bok choy per 100 grams, however, bok choy contains more lutein + zeaxanthin than squash per 100 grams. Both bok choy and squash contain significant amounts of beta-carotene.

Bok Choy Squash
beta-carotene 2681 UG 4570 UG
alpha-carotene 1 UG 1130 UG
lutein + zeaxanthin 40 UG ~

Omega-3 and Omega-6

omega 3s

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

Bok Choy Squash
alpha linoleic acid 0.055 G 0.024 G
Total 0.055 G 0.024 G

omega 6s

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

Bok Choy Squash
linoleic acid 0.042 G 0.014 G
Total 0.042 G 0.014 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 Bok Choy or Squash .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or bok choy contain more calories in 100 grams?
Bok choy has 70% less calories than squash - squash has 40 calories in 100g and bok choy has 13 calories.

Is squash or bok choy better for protein?
Squash and bok choy contain similar amounts of protein - squash has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.

Does squash or bok choy have more carbohydrates?
By weight, bok choy has 3.8 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and bok choy has 2.2g of carbohydrates.

Does squash or bok choy contain more calcium?
Both squash and bok choy are high in calcium. Bok choy has 160% more calcium than squash - squash has 41mg of calcium in 100 grams and bok choy has 105mg of calcium.

Does squash or bok choy contain more potassium?
Both squash and bok choy are high in potassium. Squash has 10% more potassium than bok choy - squash has 284mg of potassium in 100 grams and bok choy has 252mg of potassium.

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