Cabbage, bok choy, raw vs Spinach, raw
Nutrition comparison per 100 g.
Cabbage, bok choy, raw
20 kcal
Spinach, raw
23 kcal
Calories
20 kcal
23 kcal
Protein
1.0 g
2.9 g
Carbs
3.5 g
3.6 g
Fiber
1.3 g
2.2 g
Sugars
~
0.4 g
Fat
0.2 g
0.4 g
Sodium
14 mg
79 mg
Key takeaways
- Cabbage, bok choy, raw has 13% fewer calories (20 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.0 g).
- Cabbage, bok choy, raw has more carbs (3.5 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.3 g).
- Cabbage, bok choy, raw has more fat (0.2 g vs 0.4 g).
| Macronutrients | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Calories | 20 kcal | 23 kcal |
| Protein | 1.0 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 3.5 g | 3.6 g |
| Dietary Fiber | 1.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 94.5 g | 91.4 g |
| Carbohydrates | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.5 g | 3.6 g |
| Dietary Fiber | 1.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Protein | 1.0 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 469.0 mcg |
| Vitamin C | 30.3 mg | 28.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 0.7 mg |
| Vitamin B6 | ~ | 0.2 mg |
| Folate (B9) | 68.0 mcg | 194.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Calcium | 61.9 mg | 99.0 mg |
| Iron | 0.4 mg | 2.7 mg |
| Magnesium | 13.6 mg | 79.0 mg |
| Phosphorus | 30.5 mg | 49.0 mg |
| Potassium | 227.8 mg | 558.0 mg |
| Sodium | 14.3 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | ~ | 1.0 mcg |
| Sterols | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Cabbage, bok choy, raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.7 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Cabbage, bok choy, raw or Spinach, raw?
Cabbage, bok choy, raw has fewer calories: 20 kcal for Cabbage, bok choy, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Cabbage, bok choy, raw or Spinach, raw?
Spinach, raw has more protein: 1.0 g for Cabbage, bok choy, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Cabbage, bok choy, raw or Spinach, raw?
Spinach, raw has more fiber: 1.3 g for Cabbage, bok choy, raw vs 2.2 g for Spinach, raw per 100 g.
Is Cabbage, bok choy, raw or Spinach, raw healthier?
Cabbage, bok choy, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.