White Rice vs. Bok Choy

Nutrition comparison of Cooked White Rice and Bok Choy


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

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

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

  • Bok choy has signficantly less carbohydrates than white rice.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
  • White rice has more thiamin, niacin and pantothenic acid, however, bok choy contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice and bok choy 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Bok Choy src

Calories and Carbs

calories

White rice is high in calories and bok choy has 90% less calories than white rice - white rice has 130 calories per 100 grams and bok choy has 13 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. White rice has a macronutrient ratio of 8:91:2 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Bok Choy
Protein 8% 39%
Carbohydrates 91% 53%
Fat 2% 8%
Alcohol ~ ~

carbohydrates

Bok choy has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.

dietary fiber

Bok choy has 233% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.

sugar

White rice has less sugar than bok choy - bok choy has 1.2g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and bok choy contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bok choy has 1.5g of protein.

Fat

saturated fat

Both white rice and bok choy are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - bok choy has 45mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Bok choy is an excellent source of Vitamin A and it has more Vitamin A than white rice - bok choy has 223ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Bok choy and white rice contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Bok choy has more Vitamin K than white rice - bok choy has 45.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Bok Choy
Thiamin 0.167 MG 0.04 MG
Riboflavin 0.016 MG 0.07 MG
Niacin 1.835 MG 0.5 MG
Pantothenic acid 0.411 MG 0.088 MG
Vitamin B6 0.05 MG 0.194 MG
Folate 58 UG 66 UG

Minerals

calcium

Bok choy is an excellent source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and bok choy has 105mg of calcium.

iron

White rice has 86% more iron than bok choy - white rice has 1.5mg 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 769% more potassium than white rice - white rice has 29mg of potassium per 100 grams and bok choy has 252mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Bok Choy
alpha linoleic acid 0.01 G 0.055 G
Total 0.01 G 0.055 G

omega 6s

Comparing omega-6 fatty acids, both white rice and bok choy contain small amounts of linoleic acid.

White Rice Bok Choy
linoleic acid 0.046 G 0.042 G
Total 0.046 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.

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

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FAQ

Does white rice or bok choy contain more calories in 100 grams?
White rice is high in calories and bok choy has 90% less calories than white rice - white rice has 130 calories in 100g and bok choy has 13 calories.

Is white rice or bok choy better for protein?
White rice and bok choy contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and bok choy has 1.5g of protein.

Does white rice or bok choy have more carbohydrates?
By weight, bok choy has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and bok choy has 2.2g of carbohydrates.

Does white rice or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and bok choy has 105mg of calcium.