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Chinese cabbage vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and chuck steak?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, and phosphorus.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Chinese cabbage contains less saturated fat.
  • Chuck steak has a lower glycemic index than Chinese cabbage.

We used Cabbage, chinese (pak-choi), raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Chinese cabbage vs Chuck steak infographic
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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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +556.3%
Contains more ManganeseManganese +1225%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +29%
Contains more IronIron +206.3%
Contains more CopperCopper +266.7%
Contains more ZincZinc +4468.4%
Contains more PhosphorusPhosphorus +421.6%
Contains more SeleniumSelenium +5400%
~equal in Sodium ~71mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin KVitamin K +2743.8%
Contains more FolateFolate +1000%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +172.9%
Contains more Vitamin B3Vitamin B3 +832.6%
Contains more Vitamin B5Vitamin B5 +754.5%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1134.4%

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.6%
Contains more OtherOther +400%
Contains more ProteinProtein +1565.3%
Contains more FatsFats +9720%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +62946.7%
Contains more Poly. FatPolyunsaturated fat +743.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.19mg 8.68mg 77%
Vitamin C 45mg 0mg 50%
Selenium 0.5µg 27.5µg 49%
Protein 1.5g 24.98g 47%
Saturated fat 0.027g 8.66g 39%
Vitamin K 45.5µg 1.6µg 37%
Fats 0.2g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.5mg 4.663mg 26%
Vitamin A 223µg 7µg 24%
Monounsaturated fat 0.015g 9.457g 24%
Phosphorus 37mg 193mg 22%
Iron 0.8mg 2.45mg 21%
Folate 66µg 6µg 15%
Vitamin B6 0.194mg 0.373mg 14%
Choline 6.4mg 79mg 13%
Vitamin B5 0.088mg 0.752mg 13%
Calories 13kcal 277kcal 13%
Calcium 105mg 16mg 9%
Vitamin B2 0.07mg 0.191mg 9%
Manganese 0.159mg 0.012mg 6%
Copper 0.021mg 0.077mg 6%
Polyunsaturated fat 0.096g 0.81g 5%
Fiber 1g 0g 4%
Vitamin B1 0.04mg 0.066mg 2%
Potassium 252mg 325mg 2%
Vitamin D 0µg 0.1µg 1%
Magnesium 19mg 22mg 1%
Vitamin D 0IU 5IU 1%
Carbs 2.18g 0g 1%
Net carbs 1.18g 0g N/A
Sugar 1.18g 0g N/A
Sodium 65mg 71mg 0%
Vitamin E 0.09mg 0.1mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.015mg 0.281mg 0%
Threonine 0.049mg 1.099mg 0%
Isoleucine 0.085mg 1.062mg 0%
Leucine 0.088mg 2.009mg 0%
Lysine 0.089mg 2.184mg 0%
Methionine 0.009mg 0.709mg 0%
Phenylalanine 0.044mg 0.951mg 0%
Valine 0.066mg 1.129mg 0%
Histidine 0.026mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

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

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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
37%
Chinese cabbage
55%
Chuck steak
Minerals Daily Need Coverage Score
16%
Chinese cabbage
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 8.633g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $1.6)

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.