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  6. Flank steak vs. Chinese cabbage

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

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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 A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains less cholesterol.
  • Flank steak has a lower glycemic index than Chinese cabbage.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 MagnesiumMagnesium +21.1%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +117.5%
Contains more CopperCopper +290.5%
Contains more ZincZinc +2478.9%
Contains more PhosphorusPhosphorus +467.6%
Contains less SodiumSodium -13.8%
Contains more SeleniumSelenium +5780%
Contains more CalciumCalcium +425%
Contains more ManganeseManganese +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.
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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +322.2%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +1372.6%
Contains more Vitamin B5Vitamin B5 +519.3%
Contains more Vitamin B6Vitamin B6 +198.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1546.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Chinese cabbage DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.5µg 53%
Protein 27.66g 1.5g 52%
Vitamin C 0mg 45mg 50%
Vitamin B3 7.363mg 0.5mg 43%
Zinc 4.9mg 0.19mg 43%
Vitamin K 1.4µg 45.5µg 37%
Vitamin B6 0.579mg 0.194mg 30%
Cholesterol 79mg 0mg 26%
Vitamin A 0µg 223µg 25%
Phosphorus 210mg 37mg 25%
Choline 105.4mg 6.4mg 18%
Saturated fat 3.395g 0.027g 15%
Folate 9µg 66µg 14%
Fats 8.23g 0.2g 12%
Iron 1.74mg 0.8mg 12%
Calories 192kcal 13kcal 9%
Vitamin B5 0.545mg 0.088mg 9%
Calcium 20mg 105mg 9%
Monounsaturated fat 3.317g 0.015g 8%
Copper 0.082mg 0.021mg 7%
Manganese 0.009mg 0.159mg 7%
Vitamin B2 0.133mg 0.07mg 5%
Fiber 0g 1g 4%
Vitamin B1 0.075mg 0.04mg 3%
Potassium 339mg 252mg 3%
Vitamin E 0.38mg 0.09mg 2%
Polyunsaturated fat 0.322g 0.096g 2%
Magnesium 23mg 19mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Sodium 56mg 65mg 0%
Tryptophan 0.182mg 0.015mg 0%
Threonine 1.105mg 0.049mg 0%
Isoleucine 1.259mg 0.085mg 0%
Leucine 2.201mg 0.088mg 0%
Lysine 2.338mg 0.089mg 0%
Methionine 0.72mg 0.009mg 0%
Phenylalanine 1.093mg 0.044mg 0%
Valine 1.372mg 0.066mg 0%
Histidine 0.883mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +1744%
Contains more FatsFats +4015%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.5%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +22013.3%
Contains more Poly. FatPolyunsaturated fat +235.4%
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. 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.