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.
Detailed nutritional comparison of bok choy and pea shoots 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 Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.


Image of Bok Choy src
Image of Pea Shoots src

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 heavier in fat compared to pea shoots per calorie. Bok choy has a macronutrient ratio of 36:53:11 and for pea shoots, 24:70:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bok Choy Pea Shoots
Protein 36% 24%
Carbohydrates 53% 70%
Fat 11% 7%
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 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 Pea Shoots .

Note: The specific food items compared are: Bok Choy (Cabbage, chinese (pak-choi), raw) and Pea Shoots (ORGANIC PEA SHOOTS) .

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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.