Bok Choy vs. Cabbage

Nutrition comparison of Bok Choy and Cabbage


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

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

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

  • Both cabbage and bok choy are high in Vitamin C.
  • Bok choy has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene than bok choy.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A and calcium.
  • Cabbage is a great source of dietary fiber.
Detailed nutritional comparison of bok choy and cabbage 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 Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Cabbage src

Calories and Carbs

calories

Cabbage and bok choy contain similar amounts of calories - cabbage has 25 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, bok choy is heavier in protein, much lighter in carbs and heavier in fat compared to cabbage per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for cabbage, 18:79:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Cabbage
Protein 36% 18%
Carbohydrates 53% 79%
Fat 11% 3%
Alcohol ~ ~

carbohydrates

Cabbage and bok choy contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.

dietary fiber

Cabbage is a great source of dietary fiber and it has 150% more dietary fiber than bok choy - cabbage has 2.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Cabbage and bok choy contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Cabbage and bok choy contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both cabbage and bok choy are high in Vitamin C. Bok choy has 23% more Vitamin C than cabbage - cabbage has 36.6mg 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 43 times more Vitamin A than cabbage - cabbage has 5ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Cabbage and bok choy contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Cabbage has 67% more Vitamin K than bok choy - cabbage has 76ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

Both bok choy and cabbage contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Bok Choy Cabbage
Thiamin 0.04 MG 0.061 MG
Riboflavin 0.07 MG 0.04 MG
Niacin 0.5 MG 0.234 MG
Pantothenic acid 0.088 MG 0.212 MG
Vitamin B6 0.194 MG 0.124 MG
Folate 66 UG 43 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 163% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Cabbage and bok choy contain similar amounts of iron - cabbage has 0.47mg 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 48% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and bok choy has 252mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both bok choy and cabbage contain small amounts of luteolin.

Bok Choy Cabbage
apigenin 0.24 mg 0.08 mg
luteolin 0.09 mg 0.1 mg
kaempferol 4.33 mg 0.18 mg
myricetin 0.03 mg ~
Quercetin 2.06 mg 0.28 mg

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 cabbage per 100 grams, however, cabbage contains more alpha-carotene than bok choy per 100 grams. Both bok choy and cabbage contain significant amounts of lutein + zeaxanthin.

Bok Choy Cabbage
beta-carotene 2681 UG 42 UG
alpha-carotene 1 UG 33 UG
lutein + zeaxanthin 40 UG 30 UG

Omega-3 and Omega-6

omega 6s

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

Bok Choy Cabbage
linoleic acid 0.042 G 0.017 G
Total 0.042 G 0.017 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 Cabbage .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Cabbage (Cabbage, raw) .

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FAQ

Does cabbage or bok choy contain more calories in 100 grams?
Cabbage and bok choy contain similar amounts of calories - cabbage has 25 calories in 100g and bok choy has 13 calories.

Is cabbage or bok choy better for protein?
Cabbage and bok choy contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and bok choy has 1.5g of protein.

Does cabbage or bok choy have more carbohydrates?
By weight, cabbage and bok choy contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.

Does cabbage or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 160% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and bok choy has 105mg of calcium.

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