Edamame vs. Bok Choy

Nutrition comparison of Edamame and Bok Choy


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

We compared the nutritional contents between Edamame and Bok Choy (100g each) below using 2019 USDA data.

You can also visualize the comparison for a custom portion or serving size and see how the nutrition compares.


Image of Edamame source
Image of Bok Choy source

Calories and Carbs

calories

Edamame is high in calories and bok choy has less calories than edamame - edamame has 121kcal of calories per 100 grams and bok choy has 12kcal of calories.

dietary fiber

Edamame is a excellent source of dietary fiber and it has more dietary fiber than bok choy - edamame has 5.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Edamame and bok choy contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and bok choy has 0.8g of sugar.

Protein

protein

Edamame is a great source of protein and it has more protein than bok choy - edamame has 11.9g of protein per 100 grams and bok choy has 1.6g of protein.

Fat

saturated fat

Both edamame and bok choy are low in saturated fat - edamame has 0.6g of saturated fat per 100 grams and bok choy has 0.02g of saturated fat.

trans fat

Edamame and bok choy contain similar amounts of trans fat - edamame has 0.01g of trans fat per 100 grams and bok choy does not contain significant amounts.

Vitamins

Vitamin C

Bok choy is a excellent source of Vitamin C and it has more Vitamin C than edamame - edamame has 6.1mg of vitamin c per 100 grams and bok choy has 26mg of vitamin c.

Vitamin A

Bok choy is a excellent source of Vitamin A and it has more Vitamin A than edamame - edamame has 15ug of vitamin a per 100 grams and bok choy has 212ug of vitamin a.

Vitamin B Complex

Edamame has more Thiamin, Riboflavin, Niacin, Pantothenic Acid and Folate. Both edamame and bok choy contain significant amounts of Vitamin B6.

Minerals

calcium

Both edamame and bok choy are high in calcium - edamame has 63mg of calcium per 100 grams and bok choy has 93mg of calcium.

iron

Edamame is a great source of iron and it has more iron than bok choy - edamame has 2.3mg of iron per 100 grams and bok choy has 1mg of iron.

potassium

Both edamame and bok choy are high in potassium - edamame has 436mg of potassium per 100 grams and bok choy has 371mg of potassium.


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.

Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Bok Choy (Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt) .

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Edamame
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Bok Choy
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