Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chinese cabbage vs. Steak — In-Depth Nutrition Comparison

Compare

Summary of differences between Chinese cabbage and steak

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K; however, steak is higher in vitamin B12, selenium, zinc, vitamin B3, and vitamin B6.
  • Steak covers your daily need for vitamin B12, 92% more than Chinese cabbage.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Chinese cabbage vs Steak 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%
Steak
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +775%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +200%
Contains more CopperCopper +304.8%
Contains more ZincZinc +3236.8%
Contains more PhosphorusPhosphorus +340.5%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +6260%

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%
Steak
6
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2743.8%
Contains more FolateFolate +1000%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B6Vitamin B6 +157.7%
Contains more Vitamin B12Vitamin B12 +∞%

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.5%
Contains more OtherOther +48.1%
Contains more ProteinProtein +1556.7%
Contains more FatsFats +9410%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +61040%
Contains more Poly. FatPolyunsaturated fat +833.3%

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 Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 0.5µg 31.8µg 57%
Zinc 0.19mg 6.34mg 56%
Vitamin C 45mg 0mg 50%
Protein 1.5g 24.85g 47%
Saturated fat 0.027g 8.443g 38%
Vitamin K 45.5µg 1.6µg 37%
Fats 0.2g 19.02g 29%
Vitamin B3 0.5mg 5.149mg 29%
Cholesterol 0mg 78mg 26%
Vitamin A 223µg 7µg 24%
Vitamin B6 0.194mg 0.5mg 24%
Monounsaturated fat 0.015g 9.171g 23%
Iron 0.8mg 2.4mg 20%
Vitamin B2 0.07mg 0.301mg 18%
Phosphorus 37mg 163mg 18%
Folate 66µg 6µg 15%
Calories 13kcal 271kcal 13%
Calcium 105mg 12mg 9%
Copper 0.021mg 0.085mg 7%
Manganese 0.159mg 7%
Polyunsaturated fat 0.096g 0.896g 5%
Fiber 1g 0g 4%
Vitamin B1 0.04mg 0.074mg 3%
Vitamin B5 0.088mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.09mg 1%
Potassium 252mg 279mg 1%
Magnesium 19mg 23mg 1%
Choline 6.4mg 1%
Vitamin D 0IU 6IU 1%
Carbs 2.18g 0g 1%
Net carbs 1.18g 0g N/A
Sugar 1.18g 0g N/A
Sodium 65mg 58mg 0%
Tryptophan 0.015mg 0.278mg 0%
Threonine 0.049mg 1.171mg 0%
Isoleucine 0.085mg 1.157mg 0%
Leucine 0.088mg 2.142mg 0%
Lysine 0.089mg 2.38mg 0%
Methionine 0.009mg 0.672mg 0%
Phenylalanine 0.044mg 0.997mg 0%
Valine 0.066mg 1.242mg 0%
Histidine 0.026mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

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

People also compare

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
45%
Steak
Minerals Daily Need Coverage Score
16%
Chinese cabbage
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 8.416g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.