Bok Choy vs. Chives
Nutrition comparison of Bok Choy and Chives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
chives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and chives:
- Both chives and bok choy are high in Vitamin A, Vitamin C, calcium and potassium.
- Chive has more pantothenic acid.
- Chive is a great source of dietary fiber.
- Chive is an excellent source of Vitamin K.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Chives (Chives, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chives and bok choy contain similar amounts of calories - chive has 30 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is lighter in protein, heavier in fat and similar to chives for carbs. Bok choy has a macronutrient ratio of 39:53:8 and for chives, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Chives | |
|---|---|---|
| Protein | 39% | 50% |
| Carbohydrates | 53% | 50% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both chives and bok choy are low in carbohydrates - chive has 4.4g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in chives are made of 57% dietary fiber and 43% sugar, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Chive is a great source of dietary fiber and it has 150% more dietary fiber than bok choy - chive has 2.5g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Chives and bok choy contain similar amounts of sugar - chive has 1.9g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Chive has 118% more protein than bok choy - chive has 3.3g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both chives and bok choy are low in saturated fat - chive has 0.15g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both chives and bok choy are high in Vitamin C. Chive has 29% more Vitamin C than bok choy - chive has 58.1mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Both chives and bok choy are high in Vitamin A. Chive is very similar to chive for Vitamin A - chive has 218ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Chives and bok choy contain similar amounts of Vitamin E - chive has 0.21mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Chive is an excellent source of Vitamin K and it has 367% more Vitamin K than bok choy - chive has 212.7ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Chive has more pantothenic acid. Both bok choy and chives contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Chives | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.07 MG | 0.115 MG |
| Niacin | 0.5 MG | 0.647 MG |
| Pantothenic acid | 0.088 MG | 0.324 MG |
| Vitamin B6 | 0.194 MG | 0.138 MG |
| Folate | 66 UG | 105 UG |
Minerals
calcium
Both chives and bok choy are high in calcium. Bok choy has 14% more calcium than chive - chive has 92mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Chive has 100% more iron than bok choy - chive has 1.6mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both chives and bok choy are high in potassium. Chive has 17% more potassium than bok choy - chive has 296mg 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, bok choy has more apigenin than chive per 100 grams, however, chive contains more kaempferol, quercetin and isorhamnetin than bok choy per 100 grams. Both bok choy and chives contain small amounts of luteolin.
| Bok Choy | Chives | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | 0.15 mg |
| kaempferol | 4.33 mg | 10.0 mg |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 4.77 mg |
| isorhamnetin | ~ | 6.75 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, both bok choy and chives contain significant amounts of beta-carotene.
| Bok Choy | Chives | |
|---|---|---|
| beta-carotene | 2681 UG | 2612 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than chive per 100 grams.
| Bok Choy | Chives | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.015 G |
| Total | 0.055 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chive has more linoleic acid than bok choy per 100 grams.
| Bok Choy | Chives | |
|---|---|---|
| linoleic acid | 0.042 G | 0.252 G |
| Total | 0.042 G | 0.252 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.
Bok Choy g
()
|
Daily Values (%) |
Chives g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 chives or bok choy contain more calories in 100 grams?Chives and bok choy contain similar amounts of calories - chive has 30 calories in 100g and bok choy has 13 calories.
Is chives or bok choy better for protein?
Chive has 120% more protein than bok choy - chive has 3.3g of protein per 100 grams and bok choy has 1.5g of protein.
Does chives or bok choy have more carbohydrates?
By weight, both chives and bok choy are low in carbohydrates - chive has 4.4g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in chives are made of 60% dietary fiber and 40% sugar, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does chives or bok choy contain more calcium?
Both chives and bok choy are high in calcium. Bok choy has 10% more calcium than chive - chive has 92mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does chives or bok choy contain more potassium?
Both chives and bok choy are high in potassium. Chive has 20% more potassium than bok choy - chive has 296mg of potassium in 100 grams and bok choy has 252mg of potassium.