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Chinese cabbage vs. Yolk — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and yolk

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K, while yolk has more choline, selenium, vitamin B12, vitamin B5, and phosphorus.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of saturated fat in Chinese cabbage is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of Chinese cabbage is 32.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Egg, yolk, raw, fresh.

Infographic

Chinese cabbage vs Yolk 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%
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +131.2%
Contains more ManganeseManganese +189.1%
Contains more CalciumCalcium +22.9%
Contains more IronIron +241.3%
Contains more CopperCopper +266.7%
Contains more ZincZinc +1110.5%
Contains more PhosphorusPhosphorus +954.1%
Contains less SodiumSodium -26.2%
Contains more SeleniumSelenium +11100%

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1983.3%
Contains more Vitamin KVitamin K +6400%
Contains more Vitamin AVitamin A +70.9%
Contains more Vitamin EVitamin E +2766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +654.3%
Contains more Vitamin B5Vitamin B5 +3297.7%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.2%
Contains more CholineCholine +12715.6%

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
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +82.2%
Contains more ProteinProtein +957.3%
Contains more FatsFats +13170%
Contains more CarbsCarbs +64.7%
Contains more OtherOther +112.5%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +78153.3%
Contains more Poly. FatPolyunsaturated fat +4279.2%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 6.4mg 820.2mg 148%
Selenium 0.5µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.088mg 2.99mg 58%
Phosphorus 37mg 390mg 50%
Vitamin C 45mg 0mg 50%
Saturated fat 0.027g 9.551g 43%
Fats 0.2g 26.54g 41%
Vitamin K 45.5µg 0.7µg 37%
Vitamin B2 0.07mg 0.528mg 35%
Monounsaturated fat 0.015g 11.738g 29%
Protein 1.5g 15.86g 29%
Polyunsaturated fat 0.096g 4.204g 27%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Iron 0.8mg 2.73mg 24%
Folate 66µg 146µg 20%
Zinc 0.19mg 2.3mg 19%
Vitamin A 223µg 381µg 18%
Vitamin E 0.09mg 2.58mg 17%
Calories 13kcal 322kcal 15%
Vitamin B6 0.194mg 0.35mg 12%
Vitamin B1 0.04mg 0.176mg 11%
Copper 0.021mg 0.077mg 6%
Manganese 0.159mg 0.055mg 5%
Fiber 1g 0g 4%
Potassium 252mg 109mg 4%
Vitamin B3 0.5mg 0.024mg 3%
Magnesium 19mg 5mg 3%
Calcium 105mg 129mg 2%
Sodium 65mg 48mg 1%
Carbs 2.18g 3.59g 0%
Net carbs 1.18g 3.59g N/A
Sugar 1.18g 0.56g N/A
Tryptophan 0.015mg 0.177mg 0%
Threonine 0.049mg 0.687mg 0%
Isoleucine 0.085mg 0.866mg 0%
Leucine 0.088mg 1.399mg 0%
Lysine 0.089mg 1.217mg 0%
Methionine 0.009mg 0.378mg 0%
Phenylalanine 0.044mg 0.681mg 0%
Valine 0.066mg 0.949mg 0%
Histidine 0.026mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
16%
Chinese cabbage
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 9.524g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.