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  6. Beefsteak raw vs. Chinese cabbage

Beefsteak raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and Chinese cabbage

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus; however, Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than Chinese cabbage.
  • Chinese cabbage has a higher glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Beefsteak raw vs Chinese cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +150%
Contains more CopperCopper +276.2%
Contains more ZincZinc +2689.5%
Contains more PhosphorusPhosphorus +494.6%
Contains less SodiumSodium -15.4%
Contains more SeleniumSelenium +5480%
Contains more CalciumCalcium +2000%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +909.6%
Contains more Vitamin B6Vitamin B6 +179.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11050%
Contains more Vitamin KVitamin K +2933.3%
Contains more FolateFolate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1325.3%
Contains more FatsFats +2580%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.7%
Contains more OtherOther +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +15593.3%
Contains more Poly. FatPolyunsaturated fat +96.9%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Chinese cabbage
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Chinese cabbage DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.5µg 50%
Vitamin C 0mg 45mg 50%
Zinc 5.3mg 0.19mg 46%
Protein 21.38g 1.5g 40%
Vitamin K 1.5µg 45.5µg 37%
Vitamin B3 5.048mg 0.5mg 28%
Vitamin B6 0.543mg 0.194mg 27%
Phosphorus 220mg 37mg 26%
Vitamin A 2µg 223µg 25%
Cholesterol 67mg 0mg 22%
Folate 3µg 66µg 16%
Iron 2mg 0.8mg 15%
Calcium 5mg 105mg 10%
Vitamin B2 0.182mg 0.07mg 9%
Saturated fat 1.875g 0.027g 8%
Fats 5.36g 0.2g 8%
Manganese 0.159mg 7%
Monounsaturated fat 2.354g 0.015g 6%
Calories 134kcal 13kcal 6%
Copper 0.079mg 0.021mg 6%
Fiber 0g 1g 4%
Potassium 375mg 252mg 4%
Vitamin B1 0.075mg 0.04mg 3%
Vitamin B5 0.088mg 2%
Vitamin D 0.1µg 0µg 1%
Choline 6.4mg 1%
Polyunsaturated fat 0.189g 0.096g 1%
Vitamin E 0.09mg 1%
Magnesium 25mg 19mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 1.18g N/A
Sodium 55mg 65mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.015mg 0%
Threonine 1.099mg 0.049mg 0%
Isoleucine 1.09mg 0.085mg 0%
Leucine 2.011mg 0.088mg 0%
Lysine 2.247mg 0.089mg 0%
Methionine 0.621mg 0.009mg 0%
Phenylalanine 0.931mg 0.044mg 0%
Valine 1.152mg 0.066mg 0%
Histidine 0.868mg 0.026mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Beefsteak raw
37%
Chinese cabbage
Minerals Daily Need Coverage Score
55%
Beefsteak raw
16%
Chinese cabbage

Comparison summary

Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 1.848g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.