Check out this leafy greens list with 17 healthy options, what makes them so good for you, plus some delicious ways to add leafy greens to your diet now—including which leafy greens can substitute spinach and kale. Kale and bok choy contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and bok choy has 1.2g of sugar. If you are looking for good Chinese broccoli substitutes, there are a number of alternatives that can work just as well in the kitchen. (100g each) There is 8.75g/100g of carbohydrates in kale and 2.18g/100g in bok choy so let me do the math for you again - difference is about 301 %. It is more densely packed in nutrition and is full of anti-oxidants. In arugula and in kale most calories came from carbs. Curly is best known amongst the two. One very popular green vegetable is bok choy. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. In addition, selenium is important for … 5. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. It calls for only 3 ingredients. kale 0.03g vs 0.063g; 1.5x more monounsaturated fatty acids per 100g? Bok choy has 13 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 277 %. Kohlrabi ... Pac Choi (Bok Choy) - Key Growing Information. For specific types of carotenoids, kale has more lutein + zeaxanthin than bok choy per 100 grams. Kale and bok choy contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bok choy has 1.5g of protein. Calories: kale - 277% more than bok choy. Both kale and bok choy are high in Vitamin C - kale has 93.4mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C. Both kale and bok choy are high in Vitamin A - kale has 241ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A. Kale and bok choy contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E. Kale has more thiamin, riboflavin and pantothenic acid. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. Cabbage, broccoli, kale, bok choy, spinach, are veggies that need to be cooked. Bok Choy Kale; Kalettes® Kohlrabi. Kale has more lutein + zeaxanthin than bok choy. Carbohydrates: kale - 140% more than arugula. You can plant bok choy early in the season, and plant a second crop later in the summer for a fall harvest. Bok choy contains the mineral selenium, which plays an important role in cognitive function, immunity and cancer prevention . Season to taste with salt. Both kale and bok choy are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat. Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. However, while raw spinach is indeed a rich source of oxalates, kale – contrary to popular belief – has in fact been reported to be low in oxalates. There is 4.28g per 100g of kale and 1.5g per 100g of bok choy so using simple math we can see that difference is about 185 %. I'm not great when it comes to editing videos. But in the nutrition race, kale wins! Spinach. 5. If you have to cook bok choy, try working it into a stew. arugula or kale - where is more nutrients? Collard Greens. But there are some really good ways to cook where you can use greens, almost any and all greens. and kale; bok choy 2; Many of these vegetables have a high salicylate content. For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than bok choy per 100 grams. Then you’ll also consume the water. Fat: kale - 41% more than arugula. This article compares spinach and kale to determine whether one is healthier. We compared the nutritional contents of With their dark green leaves and tough stems, collard greens look a lot like some types of kale. Learn how to make Pork, Kale, and Bok Choy Stir-Fry. Watercress MyRecipes has 70,000+ tested recipes and videos to help you be a better cook. From bok choy to butter lettuce, these leafy greens make sad desk lunches a thing of the past. Nutrition Comparison of Bok Choy. In this case difference is about 365 %. Search the database of over 200,000 foods. Aug 15, 2016 - Bok Choy stir fry with garlic is an easy and healthy recipe that takes only 10 mins to make from prep to dinner table. kale has more lutein + zeaxanthin than bok choy per 100 grams and alpha linoleic acid (ALA) than bok choy … Add broth mixture and bok choy; bring to a … Nutrition comparison for cabbage vs bok choy. Bok choy is a great source of potassium and has more beta-carotene than cabbage per 100 grams, however, cabbage contains more alpha-carotene than bok choy per 100 grams. Bok choy is a vegetable sold in either mature or baby form and is easy to find now in conventional grocery stores. HRSeeds.com offers you a Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. Bok choy, kale, turnip greens, and their brethren are big-time calcium boosters. Bok choy, apple, and ginger for a three-ingredient Asian-style super juice. To keep things fair, let’s compare one cup of spinach to one cup of kale. Heat oil in a large nonstick skillet over medium-high heat. “Kale has slightly more calcium and vitamin C than spinach,” Joe points out. of Spinach really is an outlier. Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI) ranks the nutrient value of many common foods on the basis of how many nutrients they deliver to your body for each calorie consumed. See tables below to compare bok choy with kale in details. 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