Chickpeas vs. Bok Choy
Nutrition comparison of Cooked Chickpeas and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and bok choy:
- Both bok choy and chickpeas are high in calcium and potassium.
- Bok choy has signficantly less carbohydrates than chickpea.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Chickpea has more thiamin, pantothenic acid and folate.
- Chickpea is a great source of iron and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and bok choy has 92% less calories than chickpea - bok choy has 13 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in carbs and heavier in fat compared to bok choy per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Bok Choy | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 65% | 53% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has signficantly less carbohydrates than chickpea - bok choy has 2.2g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 660% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Bok choy and chickpeas contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 491% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both bok choy and chickpeas are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 33 times more Vitamin C than chickpea - bok choy has 45mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 222 times more Vitamin A than chickpea - bok choy has 223ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Bok choy and chickpeas contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Bok choy has 10 times more Vitamin K than chickpea - bok choy has 45.5ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, pantothenic acid and folate. Both chickpeas and bok choy contain significant amounts of riboflavin, niacin and Vitamin B6.
| Chickpeas | Bok Choy | |
|---|---|---|
| Thiamin | 0.116 MG | 0.04 MG |
| Riboflavin | 0.063 MG | 0.07 MG |
| Niacin | 0.526 MG | 0.5 MG |
| Pantothenic acid | 0.286 MG | 0.088 MG |
| Vitamin B6 | 0.139 MG | 0.194 MG |
| Folate | 172 UG | 66 UG |
Minerals
calcium
Both bok choy and chickpeas are high in calcium. Bok choy has 114% more calcium than chickpea - bok choy has 105mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 261% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both bok choy and chickpeas are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium per 100 grams and chickpea has 291mg 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,
| Chickpeas | Bok Choy | |
|---|---|---|
| beta-carotene | 16 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.055 G |
| Total | 0.043 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than bok choy per 100 grams.
| Chickpeas | Bok Choy | |
|---|---|---|
| linoleic acid | 1.113 G | 0.042 G |
| Total | 1.113 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Bok Choy g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bok choy or chickpeas contain more calories in 100 grams?Chickpea is high in calories and bok choy has 90% less calories than chickpea - bok choy has 13 calories in 100g and chickpea has 164 calories.
Is bok choy or chickpeas better for protein?
Chickpea is a great source of protein and it has 490% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and chickpea has 8.9g of protein.
Does bok choy or chickpeas have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than chickpea - bok choy has 2.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does bok choy or chickpeas contain more calcium?
Both bok choy and chickpeas are high in calcium. Bok choy has 110% more calcium than chickpea - bok choy has 105mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does bok choy or chickpeas contain more potassium?
Both bok choy and chickpeas are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium in 100 grams and chickpea has 291mg of potassium.