Currants vs. Bok Choy
Nutrition comparison of Currants and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and bok choy:
- Both bok choy and currants are high in Vitamin C and potassium.
- Bok choy has 3.3 times less calories than currant.
- Bok choy has 5.2 times less sugar than currant.
- Bok choy has 5.3 times less carbohydrates than currant.
- Bok choy has more niacin, Vitamin B6 and folate.
- Bok choy is an excellent source of Vitamin A and calcium.
- Currant is an excellent source of dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 3.3 times less calories than currant - bok choy has 13 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Currants has a macronutrient ratio of 9:88:3 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Bok Choy | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 88% | 53% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.3 times less carbohydrates than currant - bok choy has 2.2g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 330% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Bok choy has 5.2 times less sugar than currant - bok choy has 1.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Bok choy and currants contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both bok choy and currants are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both bok choy and currants are high in Vitamin C. Bok choy has a little more Vitamin C (10%) than currant by weight - bok choy has 45mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 110 times more Vitamin A than currant - bok choy has 223ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Bok choy and currants contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Bok choy has 314% more Vitamin K than currant - bok choy has 45.5ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Bok choy has more niacin, Vitamin B6 and folate. Both currants and bok choy contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Currants | Bok Choy | |
|---|---|---|
| Thiamin | 0.04 MG | 0.04 MG |
| Riboflavin | 0.05 MG | 0.07 MG |
| Niacin | 0.1 MG | 0.5 MG |
| Pantothenic acid | 0.064 MG | 0.088 MG |
| Vitamin B6 | 0.07 MG | 0.194 MG |
| Folate | 8 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 218% more calcium than currant - bok choy has 105mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Bok choy and currants contain similar amounts of iron - bok choy has 0.8mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both bok choy and currants are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium per 100 grams and currant has 275mg 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, both currants and bok choy contain significant amounts of lutein + zeaxanthin.
| Currants | Bok Choy | |
|---|---|---|
| beta-carotene | 25 UG | 2681 UG |
| lutein + zeaxanthin | 47 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Currants | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.055 G |
| Total | 0.035 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both currants and bok choy contain significant amounts of linoleic acid.
| Currants | Bok Choy | |
|---|---|---|
| linoleic acid | 0.053 G | 0.042 G |
| Total | 0.053 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.
Currants g
()
|
Daily Values (%) |
Bok Choy 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 bok choy or currants contain more calories in 100 grams?Bok choy has 3.3 times less calories than currant - bok choy has 13 calories in 100g and currant has 56 calories.
Is bok choy or currants better for protein?
Bok choy and currants contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and currant has 1.4g of protein.
Does bok choy or currants have more carbohydrates?
By weight, bok choy has 5.3 times fewer carbohydrates than currant - bok choy has 2.2g of carbs for 100g and currant has 13.8g of carbohydrates.
Does bok choy or currants contain more calcium?
Bok choy is a rich source of calcium and it has 220% more calcium than currant - bok choy has 105mg of calcium in 100 grams and currant has 33mg of calcium.
Does bok choy or currants contain more potassium?
Both bok choy and currants are high in potassium. Bok choy is very similar to bok choy for potassium - bok choy has 252mg of potassium in 100 grams and currant has 275mg of potassium.