Pecan vs. Bok Choy
Nutrition comparison of Pecan and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and bok choy:
- Both pecan and bok choy are high in calcium and potassium.
- Bok choy has 5.3 times less carbohydrates than pecan.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Pecan has more thiamin and pantothenic acid, however, bok choy contains more folate.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of dietary fiber.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and bok choy has 98% less calories than pecan - pecan has 691 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, pecan is much lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Pecan has a macronutrient ratio of 5:8:88 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 8% | 53% |
| Fat | 88% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 5.3 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in bok choy comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 860% more dietary fiber than bok choy - pecan has 9.6g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Pecan and bok choy contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Pecan is a great source of protein and it has 511% more protein than bok choy - pecan has 9.2g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Pecan is high in saturated fat and bok choy has 100% less saturated fat than pecan - pecan has 6.2g 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 39 times more Vitamin C than pecan - pecan has 1.1mg 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 73 times more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Pecan and bok choy contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 12 times more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid, however, bok choy contains more folate. Both pecan and bok choy contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pecan | Bok Choy | |
|---|---|---|
| Thiamin | 0.66 MG | 0.04 MG |
| Riboflavin | 0.13 MG | 0.07 MG |
| Niacin | 1.167 MG | 0.5 MG |
| Pantothenic acid | 0.863 MG | 0.088 MG |
| Vitamin B6 | 0.21 MG | 0.194 MG |
| Folate | 22 UG | 66 UG |
Minerals
calcium
Both pecan and bok choy are high in calcium. Bok choy has 50% more calcium than pecan - pecan has 70mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Pecan is a great source of iron and it has 216% more iron than bok choy - pecan has 2.5mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Both pecan and bok choy are high in potassium. Pecan has 63% more potassium than bok choy - pecan has 410mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
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,
| Pecan | Bok Choy | |
|---|---|---|
| beta-carotene | 29 UG | 2681 UG |
| lutein + zeaxanthin | 17 UG | 40 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Pecan | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.055 G |
| Total | 0.986 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than bok choy per 100 grams.
| Pecan | Bok Choy | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.042 G |
| Total | 20.697 G | 0.042 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.
Pecan g
()
|
Daily Values (%) |
Bok Choy 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 pecan or bok choy contain more calories in 100 grams?Pecan is high in calories and bok choy has 100% less calories than pecan - pecan has 691 calories in 100g and bok choy has 13 calories.
Is pecan or bok choy better for protein?
Pecan is a great source of protein and it has 510% more protein than bok choy - pecan has 9.2g of protein per 100 grams and bok choy has 1.5g of protein.
Does pecan or bok choy have more carbohydrates?
By weight, bok choy has 5.3 times fewer carbohydrates than pecan - pecan has 13.9g of carbs for 100g and bok choy has 2.2g of carbohydrates. the carbs in pecan are made of 70% dietary fiber, 30% sugar and 0% starch, whereas the carbs in bok choy comprise of 50% sugar and 50% dietary fiber.
Does pecan or bok choy contain more calcium?
Both pecan and bok choy are high in calcium. Bok choy has 50% more calcium than pecan - pecan has 70mg of calcium in 100 grams and bok choy has 105mg of calcium.
Does pecan or bok choy contain more potassium?
Both pecan and bok choy are high in potassium. Pecan has 60% more potassium than bok choy - pecan has 410mg of potassium in 100 grams and bok choy has 252mg of potassium.