Bok Choy vs. Leeks

Nutrition comparison of Bok Choy and Leeks


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

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

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

  • Both leeks and bok choy are high in calcium.
  • Bok choy has 3.6 times less calories than leek.
  • Bok choy has 5.4 times less carbohydrates than leek.
  • Bok choy has more beta-carotene than leek, however, leek contains more lutein + zeaxanthin than bok choy.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A and Vitamin C.
  • Leek is a great source of iron.
Detailed nutritional comparison of bok choy and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Leeks src

Calories and Carbs

calories

Bok choy has 3.6 times less calories than leek - leek has 61 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 similar to leeks for fat. Bok choy has a macronutrient ratio of 39:53:8 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Leeks
Protein 39% 9%
Carbohydrates 53% 86%
Fat 8% 5%
Alcohol ~ ~

carbohydrates

Bok choy has 5.4 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

dietary fiber

Leek has 80% more dietary fiber than bok choy - leek has 1.8g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

Leeks and bok choy contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and bok choy has 1.2g of sugar.

Protein

protein

Leeks and bok choy contain similar amounts of protein - leek has 1.5g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both leeks and bok choy are low in saturated fat - leek has 0.04g 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 275% more Vitamin C than leek - leek has 12mg 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 169% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.

Vitamin E

Leeks and bok choy contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.

Vitamin K

Leeks and bok choy contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.

The B Vitamins

Both bok choy and leeks contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Bok Choy Leeks
Thiamin 0.04 MG 0.06 MG
Riboflavin 0.07 MG 0.03 MG
Niacin 0.5 MG 0.4 MG
Pantothenic acid 0.088 MG 0.14 MG
Vitamin B6 0.194 MG 0.233 MG
Folate 66 UG 64 UG

Minerals

calcium

Both leeks and bok choy are high in calcium. Bok choy has 78% more calcium than leek - leek has 59mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

Leek is a great source of iron and it has 163% more iron than bok choy - leek has 2.1mg 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 40% more potassium than leek - leek has 180mg 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 and quercetin than leek per 100 grams, however, leek contains more myricetin than bok choy per 100 grams. Both bok choy and leeks contain significant amounts of kaempferol.

Bok Choy Leeks
apigenin 0.24 mg ~
luteolin 0.09 mg ~
kaempferol 4.33 mg 2.67 mg
myricetin 0.03 mg 0.22 mg
Quercetin 2.06 mg 0.09 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 leek per 100 grams, however, leek contains more lutein + zeaxanthin than bok choy per 100 grams.

Bok Choy Leeks
beta-carotene 2681 UG 1000 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 40 UG 1900 UG

Omega-3 and Omega-6

omega 3s

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

Bok Choy Leeks
alpha linoleic acid 0.055 G 0.099 G
Total 0.055 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both bok choy and leeks contain significant amounts of linoleic acid.

Bok Choy Leeks
linoleic acid 0.042 G 0.067 G
Total 0.042 G 0.067 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or bok choy contain more calories in 100 grams?
Bok choy has 3.6 times less calories than leek - leek has 61 calories in 100g and bok choy has 13 calories.

Is leeks or bok choy better for protein?
Leeks and bok choy contain similar amounts of protein - leek has 1.5g of protein per 100 grams and bok choy has 1.5g of protein.

Does leeks or bok choy have more carbohydrates?
By weight, bok choy has 5.4 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and bok choy has 2.2g of carbohydrates.

Does leeks or bok choy contain more calcium?
Both leeks and bok choy are high in calcium. Bok choy has 80% more calcium than leek - leek has 59mg of calcium in 100 grams and bok choy has 105mg of calcium.

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