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.
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.
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.
Bok Choy g
()
|
Daily Values (%) |
Leeks 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 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.