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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, 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 Potassium +29%
Contains more Magnesium +21.1%
Contains more Copper +257.1%
Contains more Zinc +84.2%
Contains more Calcium +556.3%
Contains less Sodium -16.7%
Equal in Iron - 0.8
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Potassium +29%
Contains more Magnesium +21.1%
Contains more Copper +257.1%
Contains more Zinc +84.2%
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 C +818.4%
Contains more Vitamin A +13439.4%
Contains more Vitamin E +125%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin B5 +76.1%
Contains more Folate +65.2%
Contains more Vitamin C +818.4%
Contains more Vitamin A +13439.4%
Contains more Vitamin E +125%
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 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 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

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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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)

All nutrients comparison - raw data values

Nutrient Beetroot Chinese cabbage Opinion
Calories 43 13 Beetroot
Protein 1.61 1.5 Beetroot
Fats 0.17 0.2 Chinese cabbage
Vitamin C 4.9 45 Chinese cabbage
Net carbs 6.760000228881836 1.1799999475479126 Beetroot
Carbs 9.56 2.18 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.8
Calcium 16 105 Chinese cabbage
Potassium 325 252 Beetroot
Magnesium 23 19 Beetroot
Sugar 6.76 1.18 Chinese cabbage
Fiber 2.8 1 Beetroot
Copper 0.075 0.021 Beetroot
Zinc 0.35 0.19 Beetroot
Starch
Phosphorus 40 37 Beetroot
Sodium 78 65 Chinese cabbage
Vitamin A 33 4468 Chinese cabbage
Vitamin E 0.04 0.09 Chinese cabbage
Vitamin D 0 0
Vitamin B1 0.031 0.04 Chinese cabbage
Vitamin B2 0.04 0.07 Chinese cabbage
Vitamin B3 0.334 0.5 Chinese cabbage
Vitamin B5 0.155 0.088 Beetroot
Vitamin B6 0.067 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 0.2 45.5 Chinese cabbage
Folate 109 66 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.027
Monounsaturated Fat 0.032 0.015 Beetroot
Polyunsaturated fat 0.06 0.096 Chinese cabbage
Tryptophan 0.019 0.015 Beetroot
Threonine 0.047 0.049 Chinese cabbage
Isoleucine 0.048 0.085 Chinese cabbage
Leucine 0.068 0.088 Chinese cabbage
Lysine 0.058 0.089 Chinese cabbage
Methionine 0.018 0.009 Beetroot
Phenylalanine 0.046 0.044 Beetroot
Valine 0.056 0.066 Chinese cabbage
Histidine 0.021 0.026 Chinese cabbage
Fructose

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.