White Beans vs. Bok Choy
Nutrition comparison of White Beans and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and bok choy:
- Both bok choy and white beans are high in calcium and potassium.
- Bok choy has 8.7 times less carbohydrates than white bean.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- White bean has more thiamin, however, bok choy contains more niacin and Vitamin B6.
- White bean has signficantly more protein than bok choy.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and bok choy has 89% less calories than white bean - bok choy has 13 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, heavier in carbs and lighter in fat compared to bok choy per calorie. White beans has a macronutrient ratio of 25:73:2 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Bok Choy | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 73% | 53% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 8.7 times less carbohydrates than white bean - bok choy has 2.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 380% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Bok choy and white beans contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than bok choy - bok choy has 1.5g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both bok choy and white beans are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than white bean - bok choy has 45mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than white bean - bok choy has 223ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Bok choy and white beans contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Bok choy has 14 times more Vitamin K than white bean - bok choy has 45.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, however, bok choy contains more niacin and Vitamin B6. Both white beans and bok choy contain significant amounts of riboflavin, pantothenic acid and folate.
| White Beans | Bok Choy | |
|---|---|---|
| Thiamin | 0.096 MG | 0.04 MG |
| Riboflavin | 0.037 MG | 0.07 MG |
| Niacin | 0.113 MG | 0.5 MG |
| Pantothenic acid | 0.185 MG | 0.088 MG |
| Vitamin B6 | 0.075 MG | 0.194 MG |
| Folate | 65 UG | 66 UG |
Minerals
calcium
Both bok choy and white beans are high in calcium. Bok choy has 44% more calcium than white bean - bok choy has 105mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 274% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both bok choy and white beans are high in potassium. White bean has 80% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and bok choy contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.055 G |
| Total | 0.056 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and bok choy contain significant amounts of linoleic acid.
| White Beans | Bok Choy | |
|---|---|---|
| linoleic acid | 0.067 G | 0.042 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Bok Choy (Cabbage, chinese (pak-choi), raw) .
White Beans g
()
|
Daily Values (%) |
Bok Choy g
()
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or white beans contain more calories in 100 grams?White bean is high in calories and bok choy has 90% less calories than white bean - bok choy has 13 calories in 100g and white bean has 114 calories.
Is bok choy or white beans better for protein?
White bean has signficantly more protein than bok choy - bok choy has 1.5g of protein per 100 grams and white bean has 7.3g of protein.
Does bok choy or white beans have more carbohydrates?
By weight, bok choy has 8.7 times fewer carbohydrates than white bean - bok choy has 2.2g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does bok choy or white beans contain more calcium?
Both bok choy and white beans are high in calcium. Bok choy has 40% more calcium than white bean - bok choy has 105mg of calcium in 100 grams and white bean has 73mg of calcium.
Does bok choy or white beans contain more potassium?
Both bok choy and white beans are high in potassium. White bean has 80% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and white bean has 454mg of potassium.