Egg White vs. Bok Choy
Nutrition comparison of Egg White and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and bok choy:
- Bok choy has 75% less calories than egg white.
- Bok choy has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A, Vitamin C and calcium.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 75% less calories than egg white - bok choy has 13 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to bok choy per calorie. Egg white has a macronutrient ratio of 91:6:4 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Bok Choy | |
|---|---|---|
| Protein | 91% | 36% |
| Carbohydrates | 6% | 53% |
| Fat | 4% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and egg white are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Bok choy has more dietary fiber than egg white - bok choy has 1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Bok choy and egg white contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 627% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both bok choy and egg white are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than egg white - bok choy has 45mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than egg white - bok choy has 223ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Bok choy and egg white contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Bok choy has more Vitamin K than egg white - bok choy has 45.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Bok choy has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and bok choy contain significant amounts of pantothenic acid.
| Egg White | Bok Choy | |
|---|---|---|
| Thiamin | 0.004 MG | 0.04 MG |
| Riboflavin | 0.439 MG | 0.07 MG |
| Niacin | 0.105 MG | 0.5 MG |
| Pantothenic acid | 0.19 MG | 0.088 MG |
| Vitamin B6 | 0.005 MG | 0.194 MG |
| Folate | 4 UG | 66 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 14 times more calcium than egg white - bok choy has 105mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Bok choy has 900% more iron than egg white - bok choy has 0.8mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Bok choy is a great source of potassium and it has 55% more potassium than egg white - bok choy has 252mg of potassium per 100 grams and egg white has 163mg 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 Egg White or Bok Choy .
Egg White 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 bok choy or egg white contain more calories in 100 grams?Bok choy has 80% less calories than egg white - bok choy has 13 calories in 100g and egg white has 52 calories.
Is bok choy or egg white better for protein?
Egg white is a great source of protein and it has 630% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and egg white has 10.9g of protein.
Does bok choy or egg white have more carbohydrates?
By weight, both bok choy and egg white are low in carbohydrates - bok choy has 2.2g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
Does bok choy or egg white contain more calcium?
Bok choy is a rich source of calcium and it has 14 times more calcium than egg white - bok choy has 105mg of calcium in 100 grams and egg white has 7mg of calcium.