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Steak vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between steak and Chinese cabbage

  • Steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Steak covers your daily need for vitamin B12, 92% more than Chinese cabbage.
  • The glycemic index of Chinese cabbage is higher.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cabbage, chinese (pak-choi), raw.

Infographic

Steak vs Chinese cabbage 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.
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 IronIron +200%
Contains more CopperCopper +304.8%
Contains more ZincZinc +3236.8%
Contains more PhosphorusPhosphorus +340.5%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +6260%
Contains more CalciumCalcium +775%
~equal in Potassium ~252mg

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.
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B6Vitamin B6 +157.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin KVitamin K +2743.8%
Contains more FolateFolate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1556.7%
Contains more FatsFats +9410%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.5%
Contains more OtherOther +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +61040%
Contains more Poly. FatPolyunsaturated fat +833.3%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Chinese cabbage DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.5µg 57%
Zinc 6.34mg 0.19mg 56%
Vitamin C 0mg 45mg 50%
Protein 24.85g 1.5g 47%
Saturated fat 8.443g 0.027g 38%
Vitamin K 1.6µg 45.5µg 37%
Fats 19.02g 0.2g 29%
Vitamin B3 5.149mg 0.5mg 29%
Cholesterol 78mg 0mg 26%
Vitamin A 7µg 223µg 24%
Vitamin B6 0.5mg 0.194mg 24%
Monounsaturated fat 9.171g 0.015g 23%
Iron 2.4mg 0.8mg 20%
Vitamin B2 0.301mg 0.07mg 18%
Phosphorus 163mg 37mg 18%
Folate 6µg 66µg 15%
Calories 271kcal 13kcal 13%
Calcium 12mg 105mg 9%
Copper 0.085mg 0.021mg 7%
Manganese 0.159mg 7%
Polyunsaturated fat 0.896g 0.096g 5%
Fiber 0g 1g 4%
Vitamin B1 0.074mg 0.04mg 3%
Vitamin B5 0.088mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.09mg 1%
Potassium 279mg 252mg 1%
Magnesium 23mg 19mg 1%
Choline 6.4mg 1%
Vitamin D 6IU 0IU 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Sodium 58mg 65mg 0%
Tryptophan 0.278mg 0.015mg 0%
Threonine 1.171mg 0.049mg 0%
Isoleucine 1.157mg 0.085mg 0%
Leucine 2.142mg 0.088mg 0%
Lysine 2.38mg 0.089mg 0%
Methionine 0.672mg 0.009mg 0%
Phenylalanine 0.997mg 0.044mg 0%
Valine 1.242mg 0.066mg 0%
Histidine 0.931mg 0.026mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Chinese cabbage
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
45%
Steak
37%
Chinese cabbage
Minerals Daily Need Coverage Score
59%
Steak
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 8.416g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.