Bok Choy vs. Yellow Corn
Nutrition comparison of Bok Choy and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and yellow corn:
- Both yellow corn and bok choy are high in potassium.
- Bok choy has 8.6 times less carbohydrates than yellow corn.
- Bok choy has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than bok choy.
- Bok choy has signficantly less calories than yellow corn.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Yellow corn has more niacin and pantothenic acid, however, bok choy contains more folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has signficantly less calories than yellow corn - yellow corn has 96 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 lighter in fat compared to yellow corn per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Yellow Corn | |
|---|---|---|
| Protein | 39% | 12% |
| Carbohydrates | 53% | 76% |
| Fat | 8% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 8.6 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 140% more dietary fiber than bok choy - yellow corn has 2.4g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Yellow corn and bok choy contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Yellow corn has 127% more protein than bok choy - yellow corn has 3.4g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both yellow corn and bok choy are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 718% more Vitamin C than yellow corn - yellow corn has 5.5mg 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 16 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Yellow corn and bok choy contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 112 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, bok choy contains more folate. Both bok choy and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Bok Choy | Yellow Corn | |
|---|---|---|
| Thiamin | 0.04 MG | 0.093 MG |
| Riboflavin | 0.07 MG | 0.057 MG |
| Niacin | 0.5 MG | 1.683 MG |
| Pantothenic acid | 0.088 MG | 0.792 MG |
| Vitamin B6 | 0.194 MG | 0.139 MG |
| Folate | 66 UG | 23 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 34 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Yellow corn and bok choy contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both yellow corn and bok choy are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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 yellow corn per 100 grams, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than bok choy per 100 grams.
| Bok Choy | Yellow Corn | |
|---|---|---|
| beta-carotene | 2681 UG | 66 UG |
| alpha-carotene | 1 UG | 23 UG |
| lutein + zeaxanthin | 40 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Bok Choy | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.018 G |
| Total | 0.055 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.042 G | 0.586 G |
| Total | 0.042 G | 0.586 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: Bok Choy (Cabbage, chinese (pak-choi), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Bok Choy g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 yellow corn or bok choy contain more calories in 100 grams?Bok choy has signficantly less calories than yellow corn - yellow corn has 96 calories in 100g and bok choy has 13 calories.
Is yellow corn or bok choy better for protein?
Yellow corn has 130% more protein than bok choy - yellow corn has 3.4g of protein per 100 grams and bok choy has 1.5g of protein.
Does yellow corn or bok choy have more carbohydrates?
By weight, bok choy has 8.6 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does yellow corn or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does yellow corn or bok choy contain more potassium?
Both yellow corn and bok choy are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and bok choy has 252mg of potassium.