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Beetroot vs Chinese cabbage - In-Depth Nutrition Comparison

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What are the main differences between Beetroot and Chinese cabbage?

  • Beetroot is richer in Folate, Manganese, Fiber, and Copper, yet Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin B6, and Calcium.
  • Chinese cabbage's daily need coverage for Vitamin C is 45% higher.
  • Beetroot has 4 times more Copper than Chinese cabbage. Beetroot has 0.075mg of Copper, while Chinese cabbage has 0.021mg.

We used Beets, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +21.1%
Contains more Potassium +29%
Contains more Zinc +84.2%
Contains more Copper +257.1%
Contains more Calcium +556.3%
Contains less Sodium -16.7%
Equal in Iron - 0.8
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Magnesium +21.1%
Contains more Potassium +29%
Contains more Zinc +84.2%
Contains more Copper +257.1%
Contains more Calcium +556.3%
Contains less Sodium -16.7%
Equal in Iron - 0.8
Equal in Phosphorus - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +76.1%
Contains more Folate +65.2%
Contains more Vitamin A +13439.4%
Contains more Vitamin E +125%
Contains more Vitamin C +818.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +189.6%
Contains more Vitamin K +22650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin B5 +76.1%
Contains more Folate +65.2%
Contains more Vitamin A +13439.4%
Contains more Vitamin E +125%
Contains more Vitamin C +818.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B6 +189.6%
Contains more Vitamin K +22650%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Beetroot Chinese cabbage Opinion
Net carbs 6.76g 1.18g Beetroot
Protein 1.61g 1.5g Beetroot
Fats 0.17g 0.2g Chinese cabbage
Carbs 9.56g 2.18g Beetroot
Calories 43kcal 13kcal Beetroot
Starch g g
Fructose g g
Sugar 6.76g 1.18g Chinese cabbage
Fiber 2.8g 1g Beetroot
Calcium 16mg 105mg Chinese cabbage
Iron 0.8mg 0.8mg
Magnesium 23mg 19mg Beetroot
Phosphorus 40mg 37mg Beetroot
Potassium 325mg 252mg Beetroot
Sodium 78mg 65mg Chinese cabbage
Zinc 0.35mg 0.19mg Beetroot
Copper 0.075mg 0.021mg Beetroot
Vitamin A 33IU 4468IU Chinese cabbage
Vitamin E 0.04mg 0.09mg Chinese cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 45mg Chinese cabbage
Vitamin B1 0.031mg 0.04mg Chinese cabbage
Vitamin B2 0.04mg 0.07mg Chinese cabbage
Vitamin B3 0.334mg 0.5mg Chinese cabbage
Vitamin B5 0.155mg 0.088mg Beetroot
Vitamin B6 0.067mg 0.194mg Chinese cabbage
Folate 109µg 66µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 45.5µg Chinese cabbage
Tryptophan 0.019mg 0.015mg Beetroot
Threonine 0.047mg 0.049mg Chinese cabbage
Isoleucine 0.048mg 0.085mg Chinese cabbage
Leucine 0.068mg 0.088mg Chinese cabbage
Lysine 0.058mg 0.089mg Chinese cabbage
Methionine 0.018mg 0.009mg Beetroot
Phenylalanine 0.046mg 0.044mg Beetroot
Valine 0.056mg 0.066mg Chinese cabbage
Histidine 0.021mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.032g 0.015g Beetroot
Polyunsaturated fat 0.06g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Beetroot
56
Chinese cabbage
Mineral Summary Score
18
Beetroot
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Beetroot
9%
Chinese cabbage
Carbohydrates
10%
Beetroot
2%
Chinese cabbage
Fats
1%
Beetroot
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.58g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.027 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.