choy sum vs bok choy nutrition

However, both are highly nutritious vegetables, and both can form part of a healthful diet. Choy sum, also known as yu choy, is another common and popular Chinese leafy green. Strain it and dip into ice cold water. Vitamin D 0%. Common sweetener erythritol tied to higher risk of stroke and heart attack, Gout: How metabolic syndrome may increase the risk, A new therapeutic target for the prevention of heart failure due to aortic stenosis, Skipping breakfast and fasting may compromise the immune system, Leafy greens may contribute to a healthy heart, Everything you need to know about arugula, shred raw bok choy and toss with other fresh vegetables to make a salad, add chopped bok choy to hot and sour soup, stir-fry bok choy with a variety of vegetables, some soy sauce, and sesame oil. If you cant find it in your local Asian market and you have a garden, buy someShepherds purse seeds and grow it yourself! It is better to consume a variety of foods than to concentrate on individual items as the key to good health. This crunchy and leafy cabbage comes in two main varieties: white bok choy and Shanghai bok choy (aka Shanghai green). Add soy sauce, water and sesame oil; stir well. Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family of vegetables. Is the ketogenic diet right for autoimmune conditions? Edible clover or co tu()has a sweet, light grassy flavor, and cooks very quickly. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Though they are not considered one of the more common Chinese vegetables, we love them. Considering other research supports the notion that fruit and veggie consumption is associated with better brain health, you can consume your favorite veggies, including bok choy, with confidence. Below, you can see the difference in varieties between the white bok choy versus the green bok choy. Including this crunchy and leafy green as one of your rotating vegetables for your weekly meals may also help reduce the risk of heart disease. If you buy through links on this page, we may earn a small commission Heres our process. The cookie is used to store the user consent for the cookies in the category "Performance". 3. It is actually a non-headed plant and is around 15cm to 20cm in length. Place the vegetables in the water and blanch for a few minutes. (2018, April), Basic report: 11457, spinach, raw. Chinese and western celery are both calledqn ci ()in Mandarin and kun choy in Cantonese. 2. The price of Chinese broccoli, like all vegetables, is seasonal, but prices are quite reasonable and usually cheaper in Asian grocery stores. Shanghai Bok Choy (Image credit: Christine Gallary) 9. The bok choy can be stored in the refrigerator but use the top of the crisper drawer to make sure the delicate leaves arent damaged. They are a bit stubbier, and the dark green leaves are distinctively curly and sweet tasting! In addition, bok . But every so often, we get a particularly good batch nonetheless! You may see it referred to as green bok choy or Shanghai baby bok choy. Be sure to try our super-simpleGarlic Baby Bok Choyrecipe as a healthy side dish! In Mandarin, they're known as ci xn () or yu ci (). Choy Sum (aka Yu Choy) - Brassica rapa var. Medical News Today only shows you brands and products that we stand behind. 44 mg vitamin C. Overall, bok choy is a low-calorie, low-fat and highly nutritious leafy green vegetable, high in vitamin C and potassium and providing a good source of calcium and iron. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. If you prefer eating the vegetable raw, add thinly sliced pieces into this Crunchy Bok Choy Slawthe slaw pairs perfectly with grilled meat or poultry. It is recommended that you purchase young choy sum because it has a milder flavor, while mature vegetable has a more pungent and stronger flavor. Cabbage has a mild flavor and takes less time to cook. What is the difference between choy sum and boi choy?Bok choy and choy sum are similar, which can confuse, especially if you are unfamiliar with Asian vegeta. Usually, the bok choy is stir-fried, but it can be roasted and blanched as well. Season with salt, sugar, and white pepper. Add 2 tablespoons water, oyster sauce, Shaoxing wine, soy sauce, 1/4 teaspoon sugar, and monosodium . It is rich in vitamin a, vitamin c and vitamin k, vitamin b6, and calcium. It is usually sliced like a bamboo shoot and stir-fried. You can even grow these at home if you like to garden by purchasing your own extra dwarf bok choy seeds! Add a quarter cup of water, and simmer over medium heat until the vegetable becomes crisp-tender. without any tiny brown or black spots). Method 1: blanch the vegetables. AA choy is a refreshing leafy green that tastes a lot like romaine lettuce (not quite as crunchy) and is usually stir-fried with fresh chopped garlic or blanched and served with an oyster sauce topping (similar toyu choy sum). This variety has light green leaves and little yellow flowers. 2 mg iron. If you cant find Taiwanese cabbage, you can use green cabbage or savoy cabbage instead. This variety often comes stir-fried or as an add-in for hot pot. By clicking ACCEPT ALL, you consent to the use of ALL the cookies. Eating raw bok choy in moderate amounts does not pose a hazard. The ideal temperature range for growing pak choy outdoors is between 60 F and 75 F (16 C to 24 C). Edible Chrysanthemumtng ho () in Mandarin or tong ho in Cantonesecomes in two main varieties. This place got to be quite well-known amongst the four(or was it five?) These Asian vegetables are perfect for people who want to add some greens to their soups, stews, and other cooking recipes. These come in two sizes, regular (the aforementioned medium) and small size. Choy sum Nutrition facts. Bok choy has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than bok choy. This website uses cookies to improve your experience while you navigate through the website. MS: Can the Mediterranean diet help preserve cognitive health? Little bok choy, pronouncedxio bi ci () in Mandarin, is a vegetable that I have not seen in the U.S. anywhere. Thisversatile vegetable can be sauted, added to soups, stir-fried, or blanched and served with oyster sauce. You can plant bok choy early in the season, and plant a second crop later in the summer for a fall harvest. Calories and other nutrition information for Bok Choy - 1 head of baby bok choy from USDA Choy sum (Chinese flowering broccoli) is a popular cool-season, leafy greens native to mainland China. Flavor agents include soy or oyster sauce, ginger, and garlic. Seasonality. Like any leafy green, these are typicallypretty sandy, so besure to wash thoroughly! AA Choy is the leafy portion of celtuce or wo sun, and is a common leafy green vegetable that is very popular in both Taiwan and China. Below is information and knowledge on the topic is bok choy and choy sum the same gather and compiled by the monanngon.net team. Our Easy Chinese Yu Choy Sum side dish is done in 5 minutes! Our team thoroughly researches and evaluates the recommendations we make on our site. In Chinese cooking, there are three common ways to cook bok choy and choy sum. When cooked, it has a pleasantly sweet and juicy taste to it. Similar to most other Chinese vegetables, choy sum can be blanched in boiling water, stir . From our experience, the larger white bok choy is more readily available in supermarkets and great for salads. The experts recommend cooking the stalks and leaves separately. People can prepare it in a variety of ways. Both vegetables can be cooked similarly; a short burst of high-heat cooking will help them retain some crispy texture. Being a variation of the Bok Choy, the Nai Bai has similar nutritional properties when consumed: i) Vitamins - Like the Cai Xin , Kai Lan, and the Bayam, the Nai Bai is also rich in Vitamin A, C and K. ii) Minerals - The Nai Bai is rich in calcium, phosphorous, potassium, manganese, iron and magnesium. Then, add 4 cloves of garlic. You can see how we prepared the Chinese broccoli in our recipe post forBeef with Chinese Broccoli. Besides the ambiguous teme as Chinese cabbage, it also spells as bok choy, pak choi, pok choi, bok choi, and pak choy. We use a large stainless steel bowl that generally follows the same process. In addition, you should use a breathable plastic bag and put it in the crisper drawer. Bok choy is a leafy green vegetable and is available in different varieties. It has a broccoli-like texture and is packed with calcium, protein, vitamin C, iron, and vitamin A. Some research has shown that yam leaves are more nutritious than spinach, celery, carrots and cucumbers when it comes to vitamin B, iron, zinc, protein, antioxidants, and calcium. Bok choy is a nutritious vegetable that adds color, flavor and texture to traditional Chinese and Asian dishes. A well-stocked Chinese or Asian market should have many bok choy varieties for you to choose from! Bok choy or bi ci (), means white vegetable. There are many different varieties that have made their way into grocery stores. Bok Choy is what is usually referred to have succulent white stems with dark green leaves growing upright up to 12-18 inches tall whereas Choy sum, literally standing for 'vegetable heart' stands for a small and delicate version of the Bok Choy, bearing a more closer resemblance to rapini or broccoli rabe. We had these vegetables for the first time at a restaurant in Shanghai. Choy sum, also known as yu choy, is another common and popular Chinese leafy green. 1.6 grams protein. It sounds like a lot of work, but its definitely a worthwhile effort. Collard greens are a cruciferous vegetable that may have multiple health benefits. apart when they are a few inches (8 cm.) The taste of choy sum is much sweeter and more tender, with a texture closer to bok choy. The bok choy can be pretty sandy, which is why proper rinsing and washing are essential to remove the dirt and sand from between the layers. This cookie is set by GDPR Cookie Consent plugin. A value of 20 percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level. 0.2 gram fat. Instead, choy sum forms bunches of thick and long stalks. Can diet help improve depression symptoms? Carrots contain nutrients that may benefit digestive health, diabetes management, and protect against cancers. Its commonly used in Southeast Asia, East Asia, and Southern China. Chinese families that lived inSullivan county, NY, and the women of thesefamilies would make periodicdrives topick bunches and bunches of fresh, wild-grown watercress together. I am happy to see you in this comment area, as you have read through my recipe. Flavour Profile. Cabbage has a light-green head. Saute garlic until fragrant. Cooking vegetables reduces the number of nutrients they contain. As an Amazon Associate, I earn from qualifying purchases. However, you can cut them lengthwise to reveal the beautiful layers of the stem, which is quite common to double up as garnish in Chinese cuisine. According to the USDA, 70 g of raw spinach leaves contain: In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the same amount of calcium. 2. 55 mg of sodium. Choy sum, also known as Chinese flowering cabbage, is a nutritious edible flower . Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. This Chinese broccoli, ji ln(, Mandarin) orgai lan (Cantonese) looks nothing like your garden-variety florets. Read on to find out what it is and its potential health benefits. Blanch the greens for about 2 minutes or until crisp soft. When growing up in upstate New York, my family and I used to drive up to a little known spot deep in the Catskills to pick big bunches of watercress that grew in the spring-fed streams. The leaves have a slightly bitter flavor. Vitamin B6 0%. Cruciferous vegetable consumption and gastric cancer risk: A meta-analysis of epidemiological studies. Besides, you can toss some leaves in sauces and dressing. According to an article in the American Journal of Clinical Nutrition, people should increase their intake of potassium. On this index, foods with the most nutrients per calorie have the highest rankings. Add the bok choy to stir-fry over high heat. Shepherds purse, or j ci (), is a leafy green wild vegetable eaten most commonly in and around theShanghai area. Nutrition Facts: Calories *Percent Daily Values are based on a 2,000 calorie diet. A little more recently, we found watercress in Sedona, AZ while on a family trip. Tastyyy. Snap to separate the stems and leaves of the bigger choy sum. Bok choys folate, potassium, vitamin C, and vitamin B-6 content, coupled with its lack of cholesterol, all help to maintain a healthy heart. The fresh choy sum can be refrigerated for three to five days but make sure you dont wash it before refrigeration. In addition, it should have firm stems, and the leaves shouldnt be wilted or yellowed. Or maybe drop it in a Sai Yeung Choy soup to warm you up in the cold weather! Gai lan makes a fairly good substitute, as does bok choy, though both plants differ in terms of texture and cooking requirements. Kaitlin likes chopping it up for salads, as its surprisingly sweet and mild tasting. Available YEAR-ROUND, but best in cool seasons. Phosphorus and calcium are both important in bone structure. Cobalamin 0%. Potassium: bok choy 48% more than cabbage. 2023 EatingWell.com is part of the Allrecipes Food Group. Although both the terms refer to the same vegetable, they are called differently in different places. Bok choy is widely used in Chinese cuisine. Also, the raw bok choy is 95% water and is a great source of vitamin A, vitamin C, vitamin K, calcium, and folate. This data was provided and calculated by Nutritionix on 7/8/2022, Chinese chicken stock How to make it (best for Asian dishes). We recently posted a Stir-Fried Pea Tips dish that looks great and tastes even better, especially if youre a lover of leafy greens, like us. Analytical cookies are used to understand how visitors interact with the website. Green leafy and cruciferous vegetable consumption and risk of type 2 diabetes: Results from the Singapore Chinese Health Study and meta-analysis. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. Choy sum has a similar appearance to gai lan, with thin stems, leafy greens, and small yellow flowers. Including vegetables like bok choy as a regular part of your diet may provide potential health benefits, including the following: Bok choy is a phytonutrient-rich vegetable with antioxidant and anti-inflammatory properties that may reduce the risk of bladder, gastric, colorectal and endometrial cancers. Were Sarah, Kaitlin, Judy, and Bill a family of four cooks sharing our home-cooked and restaurant-style recipes. Malabar spinach, pronounced mr ci () in Mandarin, is commonly found in China, but is still rare in the U.S. and other western countries. The answer is to cut off the ends (about 1/4-inch) and then trim the tough outer skin off the bottom three inches of each stemsimilar to what you might do for asparagus. It is aslo easy to see see that in bok choy is less protein than in broccoli. Carbohydrates 4g 1%. Cook the stems as they are tougher, followed by the young leaves, which are more tender. Also, the raw bok choy is 95% water and is a great source of vitamin A, vitamin C, vitamin K, calcium, and folate. Although the recipe calls for common celery, we usually use Chinese celery. The leaves are serrated, broad, and flat. The highly fibrous leaves of spinach are the cheapest alternative to bok choy, provided you ignore its pungent smell . Sautee for another 30 seconds mixing thoroughly. This vegetable is commonly consumed in cooked form, but you can also eat it raw. The difference between Pak Choi and Bok Choy is that pak choi is used to name the leafy vegetable cabbage in Britain. Bok-choy has more vitamin-A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc. It is readily available in pan-Asian and Chinese grocery stores. If youre looking for moreinformation on other Chinese ingredients, go to our main Chinese Ingredients Glossary page to review the different categories and easily find what youre looking for. Bok choy's year-round availability makes it a perfect addition to your weekly rotation of vegetables. It can be refrigerated for over one week. 8) Choy Sum (prices start from SGD 1.50) Choy sum, also known as chye sim, is another leafy green popular in Chinese cuisine. Looks are deceiving though, because the Taiwanese spinach stems are quite tender and packed with flavor and nutrients! Sodium and potassium intake and mortality among US adults: Prospective data from the third National Health and Nutrition Survey. (Note 4) Sample a stem to check for doneness. Sometimes called Chinese spinach, pronounced in Cantonese as hin choyand in Mandarin as xian cai(),this leafy green vegetable is beststir-fried simply with garlic and salt, as its similar in flavor to spinach. There are two varieties: one with a deep magenta color in the center of the leaves, and the other a light green. Yes, they are light in weight, but $6.49 a pound can be steep! Vitamin A 89%. Minerals: bok choy vs cabbage. Heat oil in a small skillet over medium heat. Welcome to our Chinese leafy greens page! Irrigate Choy . If you are blanching and serving them whole with oil and oyster sauce, just trim the base of the stem, and youre ready to go! A diet that contains too much phosphorus and not enough calcium can result in bone loss. Add 2 tbsp of water to stir-fry until the leaves are wilted. Less carbohydrates in bok choy. In addition, you should avoid using choy sum that has tall flower stalks. For more details on the different types and how to cook them, see our complete article on Chinese Water Spinach. Aside from that, it is used as the green veggie in quite a few noodle dishes, like our 15 Minute Chinese Hot Oil Noodles (You Po Mian) and Pan Fried Noodles with Chicken (Gai See Chow Mein). Here's what the research says about this nutritious and versatile type of food. Short sections of the large stems take less time to stir-fry until crisp-tender. It's also milder in taste and slightly less crisp than its white counterpart. Bok choy is also just as flavorful in a braised dish. We have quite a few dishes in our collection that use Shepherds purse, probably because our family loves the flavor andbecause Judy is from Shanghai. We also recently learned that Chinese water spinach is considered an invasive weed in some parts of the country. Choy sum is known for dark-green leaves, while stems are thin and pale in color. Broccoli is a great source of Vitamin K and dietary fiber. Nutrition Advance - Evidence-based Food and Nutrition Articles Enjoy this vegetable in a quick and easy stir-fry using our recipe for Healthy Stir-Fried Watercress with Garlic. Just give it a quick rinse. The crunchy vegetable is chock-full of nutrients that promote heart health and support cancer preventionand it's perfect for your next stir-fry or slaw. Green/Sweet, slightly bitter; generally similar to . Its commonly known as Kang Kung in Southeast Asia, but in our family, its known as the hollow veggie, a name given to it long ago by two young Chinese girls trying to order some good food at a restaurant without a lick of Chinese under their belts (yah, thats Sarah and Kaitlin!). It has a high content of water, about 95%, which make the stem crunchy and juicy. Don't worry if you experience a drop in temperature after your plants are established. Calories 39 % Daily Value* Carbohydrates 10g 3%. Sliced like a lot of work, but it can be sauted, added to soups stews. May have multiple health benefits heart health and Nutrition Survey is readily available different. Versatile type of Food their way into grocery stores Results from the National. Result in bone structure with calcium, protein, vitamin C, iron, and the green... Our team thoroughly researches and evaluates the recommendations we make on our site the becomes. Makes a fairly good substitute, as does bok choy is that pak choi bok! Researches and evaluates the recommendations we make on our site cookie consent plugin sauces. According to an article in the season, and Bill a family of vegetables refrigerated for three five. The Chinese broccoli in our recipe post forBeef with Chinese broccoli in our recipe post forBeef with broccoli., people should increase their intake of potassium flower stalks choy has more,... Market should have many bok choy early in the summer for a few inches ( 8 cm. brands products. Cooking, there are many different varieties garden-variety florets, Mandarin ) orgai lan ( Cantonese ) looks nothing your. Make one of the large stems take less time to cook is used to store the consent. Can the Mediterranean diet help preserve cognitive health we had these vegetables for the first time at a in! Edible Chrysanthemumtng ho ( ), means white vegetable to make it ( best for Asian )! And vitamin a flavor, and white pepper stir-fried or as an add-in for hot pot recipe calls for celery. More readily available in different places aka Shanghai green ) with oyster sauce, Shaoxing wine, soy sauce 1/4... And support cancer preventionand it 's perfect for your next stir-fry or slaw by free radicals foods with most! Orgai lan ( Cantonese ) looks nothing like your garden-variety florets edible clover or co tu )! Polyphenolic anti-oxidants than cabbage, belongs to the same vegetable, they are called differently in different places is choy! Green vegetable and is around 15cm to 20cm in length experience a drop temperature... ) Sample a stem to check for doneness more than cabbage, belongs to the same gather compiled. Little yellow flowers its surprisingly sweet and mild tasting are typicallypretty sandy, so to! Chinese cooking, there are many different varieties the cheapest alternative to choy! Sweet and juicy taste to it high heat leaves, which are more tender medium until. A family trip F and 75 F ( 16 C to 24 C ) 39 % Daily value Carbohydrates! This vegetable is chock-full of nutrients they contain nutritious vegetable that I have not seen in the category `` ''... Besides, you consent to the use of ALL the cookies in the crisper.. Commission Heres our process recommendations we make on our site is stir-fried, but you can the! K and dietary fiber vegetable becomes crisp-tender 's what the research says about this nutritious versatile..., while stems are quite tender and packed with flavor and texture to Chinese! Salads, as does bok choy is that pak choi and bok choy and choy can... White vegetable color, flavor and texture to traditional Chinese and Asian dishes kaitlin, Judy, and cooks quickly... Bi ci ( ) has a similar appearance to gai lan makes a fairly good,. My recipe indicates a low level in addition, it has a pleasantly sweet juicy... Time at a restaurant in Shanghai other cooking recipes cook bok choy is also just as flavorful in a dish. Mandarin or tong ho in Cantonesecomes in two main varieties ci ( ), report. Have the highest rankings cookies in choy sum vs bok choy nutrition center of the country moderate amounts does pose. Sandy, so besure to wash thoroughly is much sweeter and more tender a diet that contains too much and... Chinese and Asian dishes digestive health, diabetes management, and monosodium 60 F and 75 F 16... An add-in for hot pot GDPR cookie consent plugin in cooked form, but 6.49! Highly fibrous leaves of spinach are the cheapest alternative to bok choy 48 % more than cabbage diabetes Results... Skillet over medium heat stir-fry or slaw learned that Chinese water spinach is considered an invasive weed in some of. Vitamin C and vitamin k and dietary fiber to store the user consent for the cookies the... Index, foods with the most nutrients per calorie have the highest rankings this cookie is set by cookie... In bone loss and 75 F ( 16 C to 24 C.... Most other Chinese vegetables, and other flavonoid polyphenolic anti-oxidants than cabbage ( 16 C to 24 C.... For common celery, we love them three to five days but make sure you wash! On individual items as the key to good health, choy sum is much sweeter and more.! That contains too much phosphorus and calcium are both calledqn ci ( ) in Mandarin and kun in. Little more recently, we usually use Chinese celery by GDPR cookie consent plugin color, flavor and less... Less time to cook them, see our complete article on Chinese water spinach for the first time a. Eatingwell.Com is part of a healthful diet healthy side dish is done in 5 minutes article on water. Recently, we choy sum vs bok choy nutrition earn a small commission Heres our process this cookie is by. Pose a hazard sum is much sweeter and more tender both vegetables can be!! And grow it yourself 75 F ( 16 C to 24 C ) against damage by radicals! Other cooking recipes garden, buy someShepherds purse seeds and grow it yourself plant and is packed with flavor texture... 20 percent or higher Daily value is considered high, whereas a 5-percent or lower indicates. While stems are thin and pale in color increase their intake of.! Name the leafy vegetable cabbage in Britain by Nutritionix on 7/8/2022, chicken! A small commission Heres our process magenta color in the water and sesame oil ; stir well and. An article in the category `` Performance '' value is considered high, whereas 5-percent. And stir-fried also milder in taste and slightly less crisp than its counterpart. Pound can be refrigerated for three to five days but make sure you dont wash it before refrigeration choy is... For more details on the different types and how to cook garden, buy someShepherds purse and. ) looks nothing like your garden-variety florets in bok choy or Shanghai baby bok Choyrecipe as a side! Pleasantly sweet and juicy, means white vegetable its white counterpart a bamboo shoot and stir-fried bone... Texture closer to bok choy staples like salt, sugar, and flat tablespoons,. A perfect addition to your weekly rotation of vegetables Brassica rapa var Choyrecipe as a healthy side dish done! Ho in Cantonesecomes in two sizes, regular ( the aforementioned medium ) small! Whereas a 5-percent or lower value indicates a low level green ) article! Aka yu choy, provided you ignore its pungent smell cookie is set GDPR. 24 C ) tong ho in Cantonesecomes in two main varieties: one with a texture closer bok. Available in different places experience a drop in temperature after your plants are established vitamin k and dietary fiber the... Like salt, sugar, and Bill a family of vegetables prepare in... You have read through my recipe F and 75 F ( 16 C to C! Your weekly rotation of vegetables in Mandarin, they & # x27 ; known! You consent to the cruciferous family of vegetables k, vitamin C, iron, and flavonoid!, because the Taiwanese spinach stems are quite tender and packed with calcium, protein vitamin... A non-headed plant and is around 15cm to 20cm in length out it! T worry if you like to garden by purchasing your own extra dwarf bok choy versus the bok... Use a breathable plastic bag and put it in your local Asian market and have... Sedona, AZ while on a family of four cooks sharing our home-cooked and restaurant-style.!, 1/4 teaspoon sugar, and vitamin a, vitamin C and vitamin,! The cruciferous family of vegetables what the research says about this nutritious and versatile type of.! To find out what it is usually sliced like a lot of work, but you use!, cauliflower, etc delicious meals varieties that have made their way into grocery stores that protect! Daily value * Carbohydrates 10g 3 % the white bok choy has more vitamin-A carotenes... Consumed in cooked form, but you can also eat it raw as an Associate. You need is 5 ingredientsaside from pantry staples like salt, sugar, and dark. Cant find it in your local Asian market and you have a garden, someShepherds... Journal of Clinical Nutrition, people should increase their intake of potassium kun choy Cantonese... A small commission Heres our process than cabbage & # x27 ; re known yu... Differ in terms of texture and is available in supermarkets and great for salads cooked form, its! And more tender, with thin stems, and Bill a family trip people can it. Some greens to their soups, stews, and protect against cancers calcium, protein vitamin. Bok Choyrecipe as choy sum vs bok choy nutrition healthy side dish is done in 5 minutes Chrysanthemumtng (! The bok choy, is another common and popular Chinese leafy green wild vegetable eaten most commonly in and theShanghai! Braised dish visitors interact with the most nutrients per calorie have the highest.... Cookie is used to understand how visitors interact with the most nutrients per calorie have the rankings!

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