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  6. Chinese cabbage vs. Beefsteak raw

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

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Significant differences between Chinese cabbage and beefsteak raw

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K; however, beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • 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 Cabbage, chinese (pak-choi), raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Chinese cabbage vs Beefsteak raw 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more CalciumCalcium +2000%
Contains more ManganeseManganese +∞%
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%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2933.3%
Contains more FolateFolate +2100%
Contains more CholineCholine +∞%
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 +∞%

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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