Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Flank steak
  5. Compare
  6. Flank steak vs. Chinese cabbage

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

Compare

The main differences between Flank steak and Chinese cabbage

  • Flank steak is richer in Vitamin B12, Selenium, Vitamin B3, Zinc, Vitamin B6, and Phosphorus, yet Chinese cabbage is richer in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Flank steak is 68% higher.

Food types used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Cabbage, chinese (pak-choi), raw.

Infographic

Flank steak 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.
Flank steak
Flank steak
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Iron +117.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +467.6%
Contains more Potassium +34.5%
Contains less Sodium -13.8%
Contains more Zinc +2478.9%
Contains more Copper +290.5%
Contains more Selenium +5780%
Contains more Calcium +425%
Contains more Manganese +1666.7%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +117.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +467.6%
Contains more Potassium +34.5%
Contains less Sodium -13.8%
Contains more Zinc +2478.9%
Contains more Copper +290.5%
Contains more Selenium +5780%
Contains more Calcium +425%
Contains more Manganese +1666.7%

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.
Flank steak
Flank steak
7
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +1372.6%
Contains more Vitamin B5 +519.3%
Contains more Vitamin B6 +198.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +633.3%
Contains more Vitamin K +3150%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +1372.6%
Contains more Vitamin B5 +519.3%
Contains more Vitamin B6 +198.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +633.3%
Contains more Vitamin K +3150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Protein +1744%
Contains more Fats +4015%
Contains more Carbs +∞%
Contains more Water +48.5%
Equal in Other - 0.8
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +1744%
Contains more Fats +4015%
Contains more Carbs +∞%
Contains more Water +48.5%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +22013.3%
Contains more Polyunsaturated fat +235.4%
Contains less Saturated Fat -99.2%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +22013.3%
Contains more Polyunsaturated fat +235.4%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Chinese cabbage Opinion
Net carbs 0g 1.18g Chinese cabbage
Protein 27.66g 1.5g Flank steak
Fats 8.23g 0.2g Flank steak
Carbs 0g 2.18g Chinese cabbage
Calories 192kcal 13kcal Flank steak
Sugar 0g 1.18g Flank steak
Fiber 0g 1g Chinese cabbage
Calcium 20mg 105mg Chinese cabbage
Iron 1.74mg 0.8mg Flank steak
Magnesium 23mg 19mg Flank steak
Phosphorus 210mg 37mg Flank steak
Potassium 339mg 252mg Flank steak
Sodium 56mg 65mg Flank steak
Zinc 4.9mg 0.19mg Flank steak
Copper 0.082mg 0.021mg Flank steak
Manganese 0.009mg 0.159mg Chinese cabbage
Selenium 29.4µg 0.5µg Flank steak
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.38mg 0.09mg Flank steak
Vitamin C 0mg 45mg Chinese cabbage
Vitamin B1 0.075mg 0.04mg Flank steak
Vitamin B2 0.133mg 0.07mg Flank steak
Vitamin B3 7.363mg 0.5mg Flank steak
Vitamin B5 0.545mg 0.088mg Flank steak
Vitamin B6 0.579mg 0.194mg Flank steak
Folate 9µg 66µg Chinese cabbage
Vitamin B12 1.63µg 0µg Flank steak
Vitamin K 1.4µg 45.5µg Chinese cabbage
Tryptophan 0.182mg 0.015mg Flank steak
Threonine 1.105mg 0.049mg Flank steak
Isoleucine 1.259mg 0.085mg Flank steak
Leucine 2.201mg 0.088mg Flank steak
Lysine 2.338mg 0.089mg Flank steak
Methionine 0.72mg 0.009mg Flank steak
Phenylalanine 1.093mg 0.044mg Flank steak
Valine 1.372mg 0.066mg Flank steak
Histidine 0.883mg 0.026mg Flank steak
Cholesterol 79mg 0mg Chinese cabbage
Saturated Fat 3.395g 0.027g Chinese cabbage
Monounsaturated Fat 3.317g 0.015g Flank steak
Polyunsaturated fat 0.322g 0.096g Flank steak

Which food is preferable for your diet?

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

People also compare

Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami
Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage

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
48%
Flank steak
56%
Chinese cabbage
Minerals Daily Need Coverage Score
54%
Flank steak
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.4)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 3.368g)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.