Bok choy (raw) vs Broccoli (cooked)
Both count toward 30 plants a week.
| Bok choy (raw) | Broccoli (cooked) | |
|---|---|---|
| Protein · per 100 g | 1.5 g | 2.4 g |
| Fiber · per 100 g | 0.9 g | 3.3 g |
| Energy · per 100 g | 13 kcal | 35 kcal |
| Protein · per 100 kcal | 11.5 g | 6.9 g |
| To hit 30 g protein | 2000 g · 260 kcal | 1250 g · 438 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.