Bok Choy vs. Eggplant
Nutrition comparison of Bok Choy and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and eggplant:
- Both eggplant and bok choy are high in potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Eggplant has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate.
- Eggplant is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and bok choy contain similar amounts of calories - eggplant has 25 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, bok choy is much heavier in protein, much lighter in carbs and heavier in fat compared to eggplant per calorie. Bok choy has a macronutrient ratio of 39:53:8 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Eggplant | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 53% | 82% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and bok choy contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in eggplant and bok choy are both made of 54% sugar and 46% dietary fiber.
dietary fiber
Eggplant is a great source of dietary fiber and it has 200% more dietary fiber than bok choy - eggplant has 3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Eggplant and bok choy contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Eggplant and bok choy contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both eggplant and bok choy are low in saturated fat - eggplant has 0.03g 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 19 times more Vitamin C than eggplant - eggplant has 2.2mg 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 222 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Eggplant and bok choy contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 12 times more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Eggplant has more pantothenic acid, however, bok choy contains more Vitamin B6 and folate. Both bok choy and eggplant contain significant amounts of thiamin, riboflavin and niacin.
| Bok Choy | Eggplant | |
|---|---|---|
| Thiamin | 0.04 MG | 0.039 MG |
| Riboflavin | 0.07 MG | 0.037 MG |
| Niacin | 0.5 MG | 0.649 MG |
| Pantothenic acid | 0.088 MG | 0.281 MG |
| Vitamin B6 | 0.194 MG | 0.084 MG |
| Folate | 66 UG | 22 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 10 times more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 248% more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both eggplant and bok choy are high in potassium. Eggplant is very similar to eggplant for potassium - eggplant has 229mg 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 | Eggplant | |
|---|---|---|
| apigenin | 0.24 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 4.33 mg | ~ |
| myricetin | 0.03 mg | ~ |
| Quercetin | 2.06 mg | 0.04 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 eggplant contain significant amounts of lutein + zeaxanthin.
| Bok Choy | Eggplant | |
|---|---|---|
| beta-carotene | 2681 UG | 14 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 40 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Bok Choy | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.013 G |
| Total | 0.055 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both bok choy and eggplant contain significant amounts of linoleic acid.
| Bok Choy | Eggplant | |
|---|---|---|
| linoleic acid | 0.042 G | 0.063 G |
| Total | 0.042 G | 0.063 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 (%) |
Eggplant g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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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% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 eggplant or bok choy contain more calories in 100 grams?Eggplant and bok choy contain similar amounts of calories - eggplant has 25 calories in 100g and bok choy has 13 calories.
Is eggplant or bok choy better for protein?
Eggplant and bok choy contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and bok choy has 1.5g of protein.
Does eggplant or bok choy have more carbohydrates?
By weight, eggplant and bok choy contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in eggplant and bok choy are both made of 50% sugar and 50% dietary fiber.
Does eggplant or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 10 times more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does eggplant or bok choy contain more potassium?
Both eggplant and bok choy are high in potassium. Eggplant is very similar to eggplant for potassium - eggplant has 229mg of potassium in 100 grams and bok choy has 252mg of potassium.