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Egg vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between eggs and Chinese cabbage

  • Eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Eggs cover your daily copper needs 220% more than Chinese cabbage.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Cabbage, chinese (pak-choi), raw.

Infographic

Egg vs Chinese cabbage 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more IronIron +48.8%
Contains more CopperCopper +9423.8%
Contains more ZincZinc +452.6%
Contains more PhosphorusPhosphorus +364.9%
Contains more SeleniumSelenium +6060%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +511.5%

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.
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin EVitamin E +1044.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +632.9%
Contains more Vitamin B5Vitamin B5 +1488.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4490.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +49.7%
Contains more Vitamin B3Vitamin B3 +681.3%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Egg Chinese cabbage DV% diff.
Copper 2mg 0.021mg 220%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.5µg 55%
Choline 293.8mg 6.4mg 52%
Vitamin C 0mg 45mg 50%
Vitamin B12 1.11µg 0µg 46%
Vitamin K 0.3µg 45.5µg 38%
Vitamin B2 0.513mg 0.07mg 34%
Vitamin B5 1.398mg 0.088mg 26%
Protein 12.58g 1.5g 22%
Phosphorus 172mg 37mg 19%
Fats 10.61g 0.2g 16%
Saturated fat 3.267g 0.027g 15%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.015g 10%
Polyunsaturated fat 1.414g 0.096g 9%
Zinc 1.05mg 0.19mg 8%
Vitamin A 149µg 223µg 8%
Calories 155kcal 13kcal 7%
Vitamin E 1.03mg 0.09mg 6%
Manganese 0.026mg 0.159mg 6%
Folate 44µg 66µg 6%
Vitamin B6 0.121mg 0.194mg 6%
Calcium 50mg 105mg 6%
Iron 1.19mg 0.8mg 5%
Fiber 0g 1g 4%
Potassium 126mg 252mg 4%
Sodium 124mg 65mg 3%
Vitamin B3 0.064mg 0.5mg 3%
Vitamin B1 0.066mg 0.04mg 2%
Magnesium 10mg 19mg 2%
Carbs 1.12g 2.18g 0%
Net carbs 1.12g 1.18g N/A
Sugar 1.12g 1.18g N/A
Tryptophan 0.153mg 0.015mg 0%
Threonine 0.604mg 0.049mg 0%
Isoleucine 0.686mg 0.085mg 0%
Leucine 1.075mg 0.088mg 0%
Lysine 0.904mg 0.089mg 0%
Methionine 0.392mg 0.009mg 0%
Phenylalanine 0.668mg 0.044mg 0%
Valine 0.767mg 0.066mg 0%
Histidine 0.298mg 0.026mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +738.7%
Contains more FatsFats +5205%
Contains more OtherOther +33.8%
Contains more CarbsCarbs +94.6%
Contains more WaterWater +27.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +27080%
Contains more Poly. FatPolyunsaturated fat +1372.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.