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Yolk vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between yolk and Chinese cabbage

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, and phosphorus, while Chinese cabbage has more vitamin A, vitamin C, and vitamin K.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of cholesterol in Chinese cabbage is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of Chinese cabbage is 32.

The food types used in this comparison are Egg, yolk, raw, fresh and Cabbage, chinese (pak-choi), raw.

Infographic

Yolk 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.
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 CalciumCalcium +22.9%
Contains more IronIron +241.3%
Contains more CopperCopper +266.7%
Contains more ZincZinc +1110.5%
Contains more PhosphorusPhosphorus +954.1%
Contains less SodiumSodium -26.2%
Contains more SeleniumSelenium +11100%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +131.2%
Contains more ManganeseManganese +189.1%

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.
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +70.9%
Contains more Vitamin EVitamin E +2766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +654.3%
Contains more Vitamin B5Vitamin B5 +3297.7%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.2%
Contains more CholineCholine +12715.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1983.3%
Contains more Vitamin KVitamin K +6400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +957.3%
Contains more FatsFats +13170%
Contains more CarbsCarbs +64.7%
Contains more OtherOther +112.5%
Contains more WaterWater +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +78153.3%
Contains more Poly. FatPolyunsaturated fat +4279.2%
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.
Yolk Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yolk Chinese cabbage DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 6.4mg 148%
Selenium 56µg 0.5µg 101%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.088mg 58%
Phosphorus 390mg 37mg 50%
Vitamin C 0mg 45mg 50%
Saturated fat 9.551g 0.027g 43%
Fats 26.54g 0.2g 41%
Vitamin K 0.7µg 45.5µg 37%
Vitamin B2 0.528mg 0.07mg 35%
Monounsaturated fat 11.738g 0.015g 29%
Protein 15.86g 1.5g 29%
Polyunsaturated fat 4.204g 0.096g 27%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Iron 2.73mg 0.8mg 24%
Folate 146µg 66µg 20%
Zinc 2.3mg 0.19mg 19%
Vitamin A 381µg 223µg 18%
Vitamin E 2.58mg 0.09mg 17%
Calories 322kcal 13kcal 15%
Vitamin B6 0.35mg 0.194mg 12%
Vitamin B1 0.176mg 0.04mg 11%
Copper 0.077mg 0.021mg 6%
Manganese 0.055mg 0.159mg 5%
Fiber 0g 1g 4%
Potassium 109mg 252mg 4%
Vitamin B3 0.024mg 0.5mg 3%
Magnesium 5mg 19mg 3%
Calcium 129mg 105mg 2%
Sodium 48mg 65mg 1%
Carbs 3.59g 2.18g 0%
Net carbs 3.59g 1.18g N/A
Sugar 0.56g 1.18g N/A
Tryptophan 0.177mg 0.015mg 0%
Threonine 0.687mg 0.049mg 0%
Isoleucine 0.866mg 0.085mg 0%
Leucine 1.399mg 0.088mg 0%
Lysine 1.217mg 0.089mg 0%
Methionine 0.378mg 0.009mg 0%
Phenylalanine 0.681mg 0.044mg 0%
Valine 0.949mg 0.066mg 0%
Histidine 0.416mg 0.026mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
114%
Yolk
37%
Chinese cabbage
Minerals Daily Need Coverage Score
73%
Yolk
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 9.524g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.