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  6. Beetroot vs. Chinese cabbage

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, 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.
  • Chinese cabbage has a lower glycemic index than beetroot.

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

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +29%
Contains more CopperCopper +257.1%
Contains more ZincZinc +84.2%
Contains more ManganeseManganese +106.9%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +556.3%
Contains less SodiumSodium -16.7%
~equal in Iron ~0.8mg
~equal in Phosphorus ~37mg

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.
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 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more FolateFolate +65.2%
Contains more Vitamin CVitamin C +818.4%
Contains more Vitamin AVitamin A +13439.4%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B6Vitamin B6 +189.6%
Contains more Vitamin KVitamin K +22650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 CarbsCarbs +338.5%
Contains more OtherOther +35%
Contains more FatsFats +17.6%
~equal in Protein ~1.5g
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +113.3%
Contains more Poly. FatPolyunsaturated fat +60%
~equal in Saturated Fat ~0.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 43kcal 13kcal Beetroot
Protein 1.61g 1.5g Beetroot
Fats 0.17g 0.2g Chinese cabbage
Vitamin C 4.9mg 45mg Chinese cabbage
Net carbs 6.76g 1.18g Beetroot
Carbs 9.56g 2.18g Beetroot
Magnesium 23mg 19mg Beetroot
Calcium 16mg 105mg Chinese cabbage
Potassium 325mg 252mg Beetroot
Iron 0.8mg 0.8mg
Sugar 6.76g 1.18g Chinese cabbage
Fiber 2.8g 1g Beetroot
Copper 0.075mg 0.021mg Beetroot
Zinc 0.35mg 0.19mg Beetroot
Phosphorus 40mg 37mg Beetroot
Sodium 78mg 65mg Chinese cabbage
Vitamin A 33IU 4468IU Chinese cabbage
Vitamin A 2µg 223µg Chinese cabbage
Vitamin E 0.04mg 0.09mg Chinese cabbage
Manganese 0.329mg 0.159mg Beetroot
Selenium 0.7µg 0.5µg Beetroot
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
Vitamin K 0.2µg 45.5µg Chinese cabbage
Folate 109µg 66µg Beetroot
Choline 6mg 6.4mg Chinese cabbage
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.032g 0.015g Beetroot
Polyunsaturated fat 0.06g 0.096g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
52%
Chinese cabbage
Minerals Daily Need Coverage Score
19%
Beetroot
16%
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

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. 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.