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Steak vs. Napa cabbage — In-Depth Nutrition Comparison

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What are the differences between steak and napa cabbage?

  • Steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, vitamin B2, iron, and phosphorus, yet napa cabbage is higher in folate.
  • Steak's daily need coverage for vitamin B12 is 92% more.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cabbage, napa, cooked types in this article.

Infographic

Steak vs Napa 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
6
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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +224.3%
Contains more ZincZinc +4428.6%
Contains more PhosphorusPhosphorus +757.9%
Contains more SeleniumSelenium +7850%
Contains more CalciumCalcium +141.7%
Contains more CopperCopper +12.9%
Contains less SodiumSodium -81%

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
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% 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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +1104%
Contains more Vitamin B3Vitamin B3 +1004.9%
Contains more Vitamin B6Vitamin B6 +1251.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +85.7%
Contains more FolateFolate +616.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +2159.1%
Contains more FatsFats +11088.2%
Contains more OtherOther +217.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Napa cabbage DV% diff.
Vitamin B12 2.2µg 0µg 92%
Selenium 31.8µg 0.4µg 57%
Zinc 6.34mg 0.14mg 56%
Protein 24.85g 1.1g 48%
Saturated fat 8.443g 38%
Vitamin B6 0.5mg 0.037mg 36%
Fats 19.02g 0.17g 29%
Vitamin B3 5.149mg 0.466mg 29%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 23%
Vitamin B2 0.301mg 0.025mg 21%
Iron 2.4mg 0.74mg 21%
Phosphorus 163mg 19mg 21%
Calories 271kcal 12kcal 13%
Manganese 0.203mg 9%
Folate 6µg 43µg 9%
Polyunsaturated fat 0.896g 6%
Potassium 279mg 87mg 6%
Vitamin B1 0.074mg 0.005mg 6%
Magnesium 23mg 8mg 4%
Vitamin C 0mg 3.2mg 4%
Calcium 12mg 29mg 2%
Sodium 58mg 11mg 2%
Copper 0.085mg 0.096mg 1%
Vitamin A 7µg 13µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B5 0.035mg 1%
Vitamin D 6IU 0IU 1%
Carbs 0g 2.23g 1%
Vitamin K 1.6µg 1%
Net carbs 0g 2.23g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Napa 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
6%
Napa cabbage
Minerals Daily Need Coverage Score
59%
Steak
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 8.443g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $2.4)
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.