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  6. Jerky vs. Chinese cabbage

Jerky vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are jerky and Chinese cabbage different?

  • Jerky is richer in zinc, iron, phosphorus, vitamin B12, and copper, while Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than jerky.
  • Chinese cabbage is lower in saturated fat.
  • Chinese cabbage has a higher glycemic index (32) than jerky (0).

Snacks, beef jerky, chopped, and formed and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Jerky 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.
Jerky
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +168.4%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +577.5%
Contains more CopperCopper +981%
Contains more ZincZinc +4168.4%
Contains more PhosphorusPhosphorus +1000%
Contains more SeleniumSelenium +2040%
Contains more CalciumCalcium +425%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +43.2%

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.
Jerky
Jerky
9
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 +444.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B3Vitamin B3 +246.4%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103%
Contains more CholineCholine +1604.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1878.3%
~equal in Vitamin B6 ~0.194mg

All nutrients comparison - raw data values

Nutrient Jerky Chinese cabbage DV% diff.
Sodium 2081mg 65mg 88%
Zinc 8.11mg 0.19mg 72%
Protein 33.2g 1.5g 63%
Iron 5.42mg 0.8mg 58%
Phosphorus 407mg 37mg 53%
Vitamin C 0mg 45mg 50%
Saturated fat 10.85g 0.027g 49%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.2g 39%
Vitamin K 2.3µg 45.5µg 36%
Monounsaturated fat 11.305g 0.015g 28%
Vitamin A 0µg 223µg 25%
Copper 0.227mg 0.021mg 23%
Calories 410kcal 13kcal 20%
Choline 109.1mg 6.4mg 19%
Selenium 10.7µg 0.5µg 19%
Folate 134µg 66µg 17%
Cholesterol 48mg 0mg 16%
Potassium 597mg 252mg 10%
Vitamin B1 0.154mg 0.04mg 10%
Calcium 20mg 105mg 9%
Magnesium 51mg 19mg 8%
Vitamin B3 1.732mg 0.5mg 8%
Polyunsaturated fat 1.011g 0.096g 6%
Vitamin B2 0.142mg 0.07mg 6%
Carbs 11g 2.18g 3%
Fiber 1.8g 1g 3%
Vitamin E 0.49mg 0.09mg 3%
Vitamin B5 0.163mg 0.088mg 2%
Manganese 0.111mg 0.159mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B6 0.179mg 0.194mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 1.18g N/A
Sugar 9g 1.18g N/A
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +2113.3%
Contains more FatsFats +12700%
Contains more CarbsCarbs +404.6%
Contains more OtherOther +755%
Contains more WaterWater +308%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +75266.7%
Contains more Poly. FatPolyunsaturated fat +953.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.