Bok choy vs collard greens: which is healthier?
They are about equally nutrient-dense: bok choy scores 98/100 and collard greens 99/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bok choy
13 kcal per 100 g. 1 cup shredded: 70 g
Collard greens
32 kcal per 100 g. 1 cup chopped: 36 g
Which to pick for your goal
- Fewer caloriesBok choy13 vs 32 kcal per 100 g
- More proteinCollard greens1.5 vs 3 g per 100 g
- More fiberCollard greens1 vs 4 g per 100 g
- Less sugarCollard greens1.2 vs 0.5 g per 100 g
- More potassiumBok choy252 vs 213 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Bok choy, 100 g | Collard greens, 100 g | Bok choy, 70 g | Collard greens, 36 g |
|---|---|---|---|---|
| Calories | 13 kcal | 32 kcal | 9 kcal | 12 kcal |
| Protein | 1.5 g | 3 g | 1.1 g | 1.1 g |
| Carbohydrates | 2.2 g | 5.4 g | 1.5 g | 2 g |
| Sugars | 1.2 g | 0.5 g | 0.8 g | 0.2 g |
| Fiber | 1 g | 4 g | 0.7 g | 1.4 g |
| Fat | 0.2 g | 0.6 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 45 mg | 35 mg | 32 mg | 13 mg |
| Vitamin A | 223 µg | 251 µg | 156 µg | 90 µg |
| Potassium | 252 mg | 213 mg | 176 mg | 77 mg |
| Iron | 0.8 mg | 0.5 mg | 0.6 mg | 0.2 mg |
| Calcium | 105 mg | 232 mg | 74 mg | 84 mg |
| Magnesium | 19 mg | 27 mg | 13 mg | 9.7 mg |
| Sodium | 65 mg | 17 mg | 46 mg | 6.1 mg |
Last updated . Scores use the HowHealthyIs Score method.