Bok choy vs red bell pepper: which is healthier?
They are about equally nutrient-dense: bok choy scores 98/100 and red bell pepper 97/100, 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
Red bell pepper
26 kcal per 100 g. 1 medium pepper: 119 g
Which to pick for your goal
- Fewer caloriesBok choy13 vs 26 kcal per 100 g
- More proteinBok choy1.5 vs 1 g per 100 g
- More fiberRed bell pepper1 vs 2.1 g per 100 g
- Less sugarBok choy1.2 vs 4.2 g per 100 g
- More potassiumBok choy252 vs 211 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 | Red bell pepper, 100 g | Bok choy, 70 g | Red bell pepper, 119 g |
|---|---|---|---|---|
| Calories | 13 kcal | 26 kcal | 9 kcal | 31 kcal |
| Protein | 1.5 g | 1 g | 1.1 g | 1.2 g |
| Carbohydrates | 2.2 g | 6 g | 1.5 g | 7.2 g |
| Sugars | 1.2 g | 4.2 g | 0.8 g | 5 g |
| Fiber | 1 g | 2.1 g | 0.7 g | 2.5 g |
| Fat | 0.2 g | 0.3 g | 0.1 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 45 mg | 128 mg | 32 mg | 152 mg |
| Vitamin A | 223 µg | 157 µg | 156 µg | 187 µg |
| Potassium | 252 mg | 211 mg | 176 mg | 251 mg |
| Iron | 0.8 mg | 0.4 mg | 0.6 mg | 0.5 mg |
| Calcium | 105 mg | 7 mg | 74 mg | 8.3 mg |
| Magnesium | 19 mg | 12 mg | 13 mg | 14 mg |
| Sodium | 65 mg | 4 mg | 46 mg | 4.8 mg |
Last updated . Scores use the HowHealthyIs Score method.