Bok Choy vs. Iceberg Lettuce

Nutrition comparison of Bok Choy and Iceberg Lettuce


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

We compared the nutritional contents of bok choy versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bok choy and iceberg lettuce:

  • Bok choy has more beta-carotene than iceberg lettuce, however, iceberg lettuce contains more lutein + zeaxanthin than bok choy.
  • Bok choy has more riboflavin, niacin, Vitamin B6 and folate.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
Detailed nutritional comparison of bok choy and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and bok choy contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Bok choy has a macronutrient ratio of 39:53:8 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Iceberg Lettuce
Protein 39% 21%
Carbohydrates 53% 72%
Fat 8% 8%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and bok choy are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.

dietary fiber

Iceberg lettuce and bok choy contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Iceberg lettuce and bok choy contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Iceberg lettuce and bok choy contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both iceberg lettuce and bok choy are low in saturated fat - iceberg lettuce has 0.02g 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 15 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 792% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Iceberg lettuce and bok choy contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Bok choy has 89% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

Bok choy has more riboflavin, niacin, Vitamin B6 and folate. Both bok choy and iceberg lettuce contain significant amounts of thiamin and pantothenic acid.

Bok Choy Iceberg Lettuce
Thiamin 0.04 MG 0.041 MG
Riboflavin 0.07 MG 0.025 MG
Niacin 0.5 MG 0.123 MG
Pantothenic acid 0.088 MG 0.091 MG
Vitamin B6 0.194 MG 0.042 MG
Folate 66 UG 29 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 483% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Iceberg lettuce and bok choy contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and bok choy has 0.8mg of iron.

potassium

Bok choy is a great source of potassium and it has 79% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, both bok choy and iceberg lettuce contain significant amounts of apigenin and quercetin.

Bok Choy Iceberg Lettuce
apigenin 0.24 mg 0.13 mg
luteolin 0.09 mg 0.03 mg
kaempferol 4.33 mg 0.15 mg
myricetin 0.03 mg 0.06 mg
Quercetin 2.06 mg 1.42 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, bok choy has more beta-carotene than iceberg lettuce per 100 grams, however, iceberg lettuce contains more lutein + zeaxanthin than bok choy per 100 grams. Both bok choy and iceberg lettuce contain small amounts of alpha-carotene.

Bok Choy Iceberg Lettuce
beta-carotene 2681 UG 299 UG
alpha-carotene 1 UG 4 UG
lutein + zeaxanthin 40 UG 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both bok choy and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Bok Choy Iceberg Lettuce
alpha linoleic acid 0.055 G 0.052 G
Total 0.055 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, both bok choy and iceberg lettuce contain small amounts of linoleic acid.

Bok Choy Iceberg Lettuce
linoleic acid 0.042 G 0.021 G
Total 0.042 G 0.021 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.

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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