Bok Choy vs. Celery

Nutrition comparison of Bok Choy and Celery


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

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

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

  • Both celery and bok choy are high in potassium.
  • Bok choy has more beta-carotene than celery, however, celery contains more lutein + zeaxanthin than bok choy.
  • Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
  • Celery has more pantothenic acid, however, bok choy contains more Vitamin B6.
Detailed nutritional comparison of bok choy and celery 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 Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Celery src

Calories and Carbs

calories

Celery and bok choy contain similar amounts of calories - celery has 14 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to celery for fat. Bok choy has a macronutrient ratio of 36:53:11 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Celery
Protein 36% 17%
Carbohydrates 53% 72%
Fat 11% 11%
Alcohol ~ ~

carbohydrates

Both celery and bok choy are low in carbohydrates - celery has 3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

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

dietary fiber

Celery has 60% more dietary fiber than bok choy - celery has 1.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Celery and bok choy contain similar amounts of sugar - celery has 1.3g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Celery and bok choy contain similar amounts of protein - celery has 0.69g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both celery and bok choy are low in saturated fat - celery has 0.04g 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 13 times more Vitamin C than celery - celery has 3.1mg 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 914% more Vitamin A than celery - celery has 22ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Celery and bok choy contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Celery and bok choy contain similar amounts of Vitamin K - celery has 29.3ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

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

Bok Choy Celery
Thiamin 0.04 MG 0.021 MG
Riboflavin 0.07 MG 0.057 MG
Niacin 0.5 MG 0.32 MG
Pantothenic acid 0.088 MG 0.246 MG
Vitamin B6 0.194 MG 0.074 MG
Folate 66 UG 36 UG

Minerals

calcium

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

iron

Bok choy has 300% more iron than celery - celery has 0.2mg of iron per 100 grams and bok choy has 0.8mg of iron.

potassium

Both celery and bok choy are high in potassium. Celery is very similar to bok choy for potassium - celery has 260mg 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, celery has more apigenin and luteolin than bok choy per 100 grams, however, bok choy contains more kaempferol and quercetin than celery per 100 grams.

Bok Choy Celery
apigenin 0.24 mg 2.85 mg
luteolin 0.09 mg 1.05 mg
kaempferol 4.33 mg 0.22 mg
myricetin 0.03 mg ~
Quercetin 2.06 mg 0.39 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 celery per 100 grams, however, celery contains more lutein + zeaxanthin than bok choy per 100 grams.

Bok Choy Celery
beta-carotene 2681 UG 270 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 40 UG 283 UG

Omega-3 and Omega-6

omega 6s

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

Bok Choy Celery
linoleic acid 0.042 G 0.079 G
Total 0.042 G 0.079 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 Celery .

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

Bok Choy g

()
Daily Values (%)

Celery g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does celery or bok choy contain more calories in 100 grams?
Celery and bok choy contain similar amounts of calories - celery has 14 calories in 100g and bok choy has 13 calories.

Is celery or bok choy better for protein?
Celery and bok choy contain similar amounts of protein - celery has 0.69g of protein per 100 grams and bok choy has 1.5g of protein.

Does celery or bok choy have more carbohydrates?
By weight, both celery and bok choy are low in carbohydrates - celery has 3g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in celery are made of 50% dietary fiber and 50% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.

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

Does celery or bok choy contain more potassium?
Both celery and bok choy are high in potassium. Celery is very similar to bok choy for potassium - celery has 260mg of potassium in 100 grams and bok choy has 252mg of potassium.