Bok Choy vs. Pea Shoots
Nutrition comparison of Bok Choy and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
bok choy
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bok choy and pea shoots:
- Both bok choy and pea shoots are high in Vitamin C.
- Bok choy has 63% less calories than pea shoot.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
- Pea shoot has more thiamin, however, bok choy contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
USDA sources for nutritional information: Bok Choy (Cabbage, chinese (pak-choi), raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 63% less calories than pea shoot - bok choy has 13 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, bok choy is heavier in protein, lighter in carbs and similar to pea shoots for fat. Bok choy has a macronutrient ratio of 39:53:8 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bok Choy | Pea Shoots | |
|---|---|---|
| Protein | 39% | 23% |
| Carbohydrates | 53% | 69% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy and pea shoots contain similar amounts of carbs - bok choy has 2.2g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 140% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Bok choy and pea shoots contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Bok choy and pea shoots contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both bok choy and pea shoots are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both bok choy and pea shoots are high in Vitamin C. Bok choy has 82% more Vitamin C than pea shoot - bok choy has 45mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 17 times more Vitamin A than pea shoot - bok choy has 223ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Bok choy and pea shoots contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than pea shoot - bok choy has 45.5ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin, however, bok choy contains more pantothenic acid. Both bok choy and pea shoots contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Bok Choy | Pea Shoots | |
|---|---|---|
| Thiamin | 0.04 MG | 0.1 MG |
| Riboflavin | 0.07 MG | 0.05 MG |
| Niacin | 0.5 MG | 1 MG |
| Pantothenic acid | 0.088 MG | ~ |
| Vitamin B6 | 0.194 MG | 0.1 MG |
| Folate | 66 UG | 62 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 338% more calcium than pea shoot - bok choy has 105mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 59% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Bok choy is a great source of potassium and it has 58% more potassium than pea shoot - bok choy has 252mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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 Pea Shoots (ORGANIC PEA SHOOTS) .
Bok Choy g
()
|
Daily Values (%) |
Pea Shoots 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 bok choy or pea shoots contain more calories in 100 grams?Bok choy has 60% less calories than pea shoot - bok choy has 13 calories in 100g and pea shoot has 35 calories.
Is bok choy or pea shoots better for protein?
Bok choy and pea shoots contain similar amounts of protein - bok choy has 1.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Does bok choy or pea shoots have more carbohydrates?
By weight, bok choy and pea shoots contain similar amounts of carbs - bok choy has 2.2g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does bok choy or pea shoots contain more calcium?
Bok choy is a rich source of calcium and it has 340% more calcium than pea shoot - bok choy has 105mg of calcium in 100 grams and pea shoot has 24mg of calcium.