Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
×
Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
×
Clear Save
Number of Servings:
Note: Nutrient values are divided into 1 servings.
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 1% DV 12 calories
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 1% DV 20 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 0% DV 0.16g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 0% DV 0.27g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 1% DV 1.8g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 1% DV 3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 3% DV 1.6g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 5% DV 2.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 0% DV 0mg
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 0% DV 0.02g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 0% DV 0.04g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 4% DV 1g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 6% DV 1.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 2% DV 0.83g
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 3% DV 1.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 6% DV 1mg
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 10% DV 1.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 7% DV 93mg
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 12% DV 158.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 100 grams (x1) 8% DV 371mg
  • Cooked Bok Choy (Pak-Choi) (Boiled, Drained) 1 cup, shredded (x1) 13% DV 630.7mg
Comparison Table

Table Legend

  1. Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
  2. Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 170
Calories
(%DV)		 12
(1%)		 20
(1%)
Fat (g)
(%DV)		 0.16
(0%)		 0.27
(0%)
Protein (g)
(%DV)		 1.6
(3%)		 2.7
(5%)
Carbohydrate (g)
(%DV)		 1.8
(1%)		 3
(1%)
Sugars (g)
(%DV)		 0.83
(2%)		 1.4
(3%)
Fiber (g)
(%DV)		 1
(4%)		 1.7
(6%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.04
(0%)
Net-Carbs (g) 0.78
1.3
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 100 170
Calcium (mg)
(%DV)		 93
(7%)		 158.1
(12%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 1.8
(10%)
Potassium, K (mg)
(%DV)		 371
(8%)		 630.7
(13%)
Magnesium (mg)
(%DV)		 11
(3%)		 18.7
(4%)
Phosphorus, P (mg)
(%DV)		 29
(2%)		 49.3
(4%)
Sodium (mg)
(%DV)		 34
(1%)		 57.8
(2%)
Zinc, Zn (mg)
(%DV)		 0.17
(2%)		 0.29
(3%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.03
(4%)
Manganese (mg)
(%DV)		 0.14
(6%)		 0.24
(11%)
Selenium, Se (mcg)
(%DV)		 0.4
(1%)		 0.68
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 170
Vitamin A, RAE (mcg)
(%DV)		 212
(24%)		 360.4
(40%)
Vitamin C (mg)
(%DV)		 26
(29%)		 44.2
(49%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.05
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(5%)		 0.11
(8%)
Niacin (B3) (mg)
(%DV)		 0.43
(3%)		 0.73
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.08
(2%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.17
(10%)		 0.28
(17%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 41
(10%)		 69.7
(17%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 41
(10%)		 69.7
(17%)
Folate DFE (mcg)
(%)		 41
(10%)		 69.7
(17%)
Choline (mg)
(%DV)		 12.1
(2%)		 20.6
(4%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 2549
(24%)		 4333.3
(40%)
Carotene, alpha (mcg)
(%RDA)		 1
(0%)		 1.7
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 4249 7223.3
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 38
64.6
Vitamin E (mg)
(%DV)		 0.09
(1%)		 0.15
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 34
(28%)		 57.8
(48%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 170
Water (g) 95.6
162.4
Ash (g) 0.95
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -7.49
-12.73
  Carbohydrates
Food # 1 2
Weight (g) 100 170
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 170
Monounsaturated Fats (g) 0.012
0.02
Polyunsaturated Fats (g) 0.077
0.131
Omega 3s (g)
(%AI)		 0.041
(3%)		 0.07
(4%)
Omega 6s (g)
(%AI)		 0.031
(0%)		 0.053
(0%)
Omega 3 to Omega 6 Ratio 1.32
1.32
Omega 6 to Omega 3 Ratio 0.76
0.76
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0.001
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.001
0.002
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.017
0.029
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.001
0.002
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.011
0.019
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.031
0.053
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.041
0.07
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 170
Essential  
Histidine (mg)
(%RDI)		 27
(4%)		 46
(7%)
Isoleucine (mg)
(%RDI)		 89
(6%)		 151
(11%)
Leucine (mg)
(%RDI)		 91
(3%)		 155
(6%)
Lysine (mg)
(%RDI)		 93
(4%)		 158
(8%)
Methionine (mg)
(%RDI)		 9
(1%)		 15
(2%)
Phenylalanine (mg)
(%RDI)		 46
(5%)		 78
(9%)
Threonine (mg)
(%RDI)		 51
(5%)		 87
(8%)
Tryptophan (mg)
(%RDI)		 15
(5%)		 26
(9%)
Valine (mg)
(%RDI)		 69
(4%)		 117
(6%)
Conditional  
Arginine (mg) 87
148
Cystine (mg)
(%RDI)		 17
(6%)		 29
(10%)
Glycine (mg) 45
77
Proline (mg) 32
54
Tyrosine (mg)
(%RDI)		 30
(3%)		 51
(6%)
Non-Essential  
Alanine (mg) 90
153
Aspartic acid (mg) 112
190
Betaine (mg) 0.2
0.34
Glutamic acid (mg) 374
636
Hydroxyproline (mg) --
--
Serine (mg) 50
85
Data Source
Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Bok Choy (Pak-Choi) (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.