Which has higher nutritional value, rape (canola greens) or spinach?
Dec 08, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
Spinach has a higher overall nutritional value than rape (bok choy). Spinach is superior in key nutrients such as iron, folate, vitamin K, and dietary fiber, better meeting the body's physiological needs, and can be prioritized in daily diets. Spinach is rich in iron, and when consumed with vitamin C, iron absorption is enhanced, which is important for preventing iron-deficiency anemia. It also contains relatively high levels of folate.
Spinach has a higher overall nutritional value than bok choy. Spinach is superior in key nutrients such as iron, folate, vitamin K, and dietary fiber, better meeting the body's physiological needs, and can be prioritized in daily diets.
Spinach is rich in iron, and its vitamin C content helps enhance iron absorption, aiding in the prevention of iron-deficiency anemia. It also contains high levels of folate, making it suitable for individuals who are planning pregnancy or currently pregnant. The abundant vitamin K supports healthy blood clotting function, while dietary fiber promotes intestinal motility.
Bok choy provides a certain amount of vitamin C and dietary fiber, contributing to basic nutrition. However, its levels of key nutrients such as iron and folate are lower than those in spinach, resulting in a relatively lower overall nutrient density. Bok choy can be included as part of a diverse vegetable intake and paired with spinach to achieve a balanced nutritional profile.
In daily consumption, both vegetables should be thoroughly washed to remove residual impurities. Spinach should be blanched before cooking to reduce oxalate content, while bok choy is best stir-fried quickly to preserve nutrients. They can be alternated and combined with other vegetables as part of a balanced diet to meet the body's nutritional needs.
