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Chinese cabbage vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and rib eye steak

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K; however, rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than rib eye steak.
  • Chinese cabbage has less saturated fat.
  • The glycemic index of Chinese cabbage is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Chinese cabbage vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +854.5%
Contains more ManganeseManganese +98.8%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +180%
Contains more CopperCopper +281%
Contains more ZincZinc +3010.5%
Contains more PhosphorusPhosphorus +310.8%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +5840%
~equal in Potassium ~260mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2687.5%
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 +77.5%
Contains more Vitamin B2Vitamin B2 +310%
Contains more Vitamin B3Vitamin B3 +881.6%
Contains more Vitamin B5Vitamin B5 +509.1%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +662.5%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.9%
Contains more OtherOther +7900%
Contains more ProteinProtein +1479.3%
Contains more FatsFats +10805%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +70026.7%
Contains more Poly. FatPolyunsaturated fat +969.8%

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 Rib eye steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chinese cabbage Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.5µg 29.7µg 53%
Zinc 0.19mg 5.91mg 52%
Vitamin C 45mg 0mg 50%
Saturated fat 0.027g 9.684g 44%
Protein 1.5g 23.69g 44%
Vitamin K 45.5µg 1.6µg 37%
Fats 0.2g 21.81g 33%
Vitamin B3 0.5mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.015g 10.519g 26%
Vitamin A 223µg 8µg 24%
Vitamin B6 0.194mg 0.477mg 22%
Iron 0.8mg 2.24mg 18%
Vitamin B2 0.07mg 0.287mg 17%
Phosphorus 37mg 152mg 16%
Folate 66µg 6µg 15%
Calories 13kcal 291kcal 14%
Vitamin B5 0.088mg 0.536mg 9%
Calcium 105mg 11mg 9%
Choline 6.4mg 48.8mg 8%
Copper 0.021mg 0.08mg 7%
Polyunsaturated fat 0.096g 1.027g 6%
Fiber 1g 0g 4%
Manganese 0.159mg 0.08mg 3%
Vitamin B1 0.04mg 0.071mg 3%
Magnesium 19mg 22mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Carbs 2.18g 0g 1%
Net carbs 1.18g 0g N/A
Potassium 252mg 260mg 0%
Sugar 1.18g 0g N/A
Sodium 65mg 54mg 0%
Vitamin E 0.09mg 0.1mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.015mg 0.265mg 0%
Threonine 0.049mg 1.116mg 0%
Isoleucine 0.085mg 1.103mg 0%
Leucine 0.088mg 2.041mg 0%
Lysine 0.089mg 2.269mg 0%
Methionine 0.009mg 0.641mg 0%
Phenylalanine 0.044mg 0.95mg 0%
Valine 0.066mg 1.184mg 0%
Histidine 0.026mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Rib eye 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
48%
Rib eye steak
Minerals Daily Need Coverage Score
16%
Chinese cabbage
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 9.657g)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.