Bok Choy vs. Parsley

Nutrition comparison of Bok Choy and Parsley


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

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

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

  • Both bok choy and parsley are high in Vitamin A, Vitamin C, calcium and potassium.
  • Bok choy has 64% less calories than parsley.
  • Parsley has more niacin, pantothenic acid and folate, however, bok choy contains more Vitamin B6.
  • Parsley is an excellent source of Vitamin K, dietary fiber and iron.
Detailed nutritional comparison of bok choy and parsley 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 Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Parsley src

Calories and Carbs

calories

Bok choy has 64% less calories than parsley - bok choy has 13 calories per 100 grams and parsley has 36 calories.

For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and lighter in fat compared to parsley per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for parsley, 27:57:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Parsley
Protein 36% 27%
Carbohydrates 53% 57%
Fat 11% 16%
Alcohol ~ ~

carbohydrates

Bok choy and parsley contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.

dietary fiber

Parsley is an excellent source of dietary fiber and it has 230% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.

sugar

Bok choy and parsley contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and parsley has 0.85g of sugar.

Protein

protein

Bok choy and parsley contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and parsley has 3g of protein.

Fat

saturated fat

Both bok choy and parsley are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.

Vitamins

Vitamin C

Both bok choy and parsley are high in Vitamin C. Parsley has 196% more Vitamin C than bok choy - bok choy has 45mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.

Vitamin A

Both bok choy and parsley are high in Vitamin A. Parsley has 89% more Vitamin A than bok choy - bok choy has 223ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.

Vitamin E

Bok choy and parsley contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.

Vitamin K

Parsley is an excellent source of Vitamin K and it has 35 times more Vitamin K than bok choy - bok choy has 45.5ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.

The B Vitamins

Parsley has more niacin, pantothenic acid and folate, however, bok choy contains more Vitamin B6. Both bok choy and parsley contain significant amounts of thiamin and riboflavin.

Bok Choy Parsley
Thiamin 0.04 MG 0.086 MG
Riboflavin 0.07 MG 0.098 MG
Niacin 0.5 MG 1.313 MG
Pantothenic acid 0.088 MG 0.4 MG
Vitamin B6 0.194 MG 0.09 MG
Folate 66 UG 152 UG

Minerals

calcium

Both bok choy and parsley are high in calcium. Parsley has 31% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and parsley has 138mg of calcium.

iron

Parsley is an excellent source of iron and it has 675% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and parsley has 6.2mg of iron.

potassium

Both bok choy and parsley are high in potassium. Parsley has 120% more potassium than bok choy - bok choy has 252mg of potassium per 100 grams and parsley has 554mg 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, parsley has more apigenin, luteolin and myricetin than bok choy per 100 grams, however, bok choy contains more kaempferol and quercetin than parsley per 100 grams.

Bok Choy Parsley
apigenin 0.24 mg 215.46 mg
luteolin 0.09 mg 1.09 mg
kaempferol 4.33 mg 1.49 mg
myricetin 0.03 mg 14.84 mg
Quercetin 2.06 mg 0.28 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 parsley contain significant amounts of beta-carotene.

Bok Choy Parsley
beta-carotene 2681 UG 5054 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 40 UG 5561 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than parsley per 100 grams.

Bok Choy Parsley
alpha linoleic acid 0.055 G 0.008 G
Total 0.055 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, parsley has more linoleic acid than bok choy per 100 grams.

Bok Choy Parsley
linoleic acid 0.042 G 0.115 G
Total 0.042 G 0.115 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Bok Choy or Parsley .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Parsley (Parsley, fresh) .

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FAQ

Does bok choy or parsley contain more calories in 100 grams?
Bok choy has 60% less calories than parsley - bok choy has 13 calories in 100g and parsley has 36 calories.

Is bok choy or parsley better for protein?
Bok choy and parsley contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and parsley has 3g of protein.

Does bok choy or parsley have more carbohydrates?
By weight, bok choy and parsley contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and parsley has 6.3g of carbohydrates.

Does bok choy or parsley contain more calcium?
Both bok choy and parsley are high in calcium. Parsley has 30% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and parsley has 138mg of calcium.

Does bok choy or parsley contain more iron?
Parsley is an abundant source of iron and it has 680% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and parsley has 6.2mg of iron.

Does bok choy or parsley contain more potassium?
Both bok choy and parsley are high in potassium. Parsley has 120% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and parsley has 554mg of potassium.

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