Bok choy (raw) vs Broccoli (cooked)
Both count toward 30 plants a week.
| Bok choy (raw) | Broccoli (cooked) | |
|---|---|---|
| Protein · per 100 g | 1.0 g | 2.4 g |
| Carbs · per 100 g | 3.5 g | 7.2 g |
| Fat · per 100 g | 0.2 g | 0.4 g |
| Fiber · per 100 g | 1.3 g | 3.3 g |
| Energy · per 100 g | 13 kcal | 35.0 kcal |
| Protein · per 100 kcal | 7.8 g | 6.8 g |
| To hit 30 g protein | 2941 g · 382 kcal | 1261 g · 441 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Bok choy (raw) delivers 1.2× the protein per calorie of Broccoli (cooked) (7.8 g vs 6.8 g per 100 kcal).
More protein / 100 g: BroccoliMore fiber / 100 g: BroccoliLighter per 100 g: Bok choySmaller 30 g portion: Broccoli
Swap in your own pair
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.