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Beetroot vs. Red cabbage — In-Depth Nutrition Comparison

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Important differences between Beetroot and Red cabbage

  • Beetroot has more Folate, and Copper, however, Red cabbage is richer in Vitamin C, Vitamin K, Vitamin B6, and Vitamin A RAE.
  • Red cabbage's daily need coverage for Vitamin C is 58% more.
  • Beetroot contains 6 times more Folate than Red cabbage. Beetroot contains 109µg of Folate, while Red cabbage contains 18µg.

The food varieties used in the comparison are Beets, raw and Cabbage, red, raw.

Infographic

Beetroot vs Red 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.
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +33.7%
Contains more CopperCopper +341.2%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +35.4%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +181.3%
Contains less SodiumSodium -65.4%
~equal in Iron ~0.8mg

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more FolateFolate +505.6%
Contains more Vitamin CVitamin C +1063.3%
Contains more Vitamin AVitamin A +3281.8%
Contains more Vitamin E Vitamin E +175%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin B6Vitamin B6 +211.9%
Contains more Vitamin KVitamin K +19000%
Contains more CholineCholine +185%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.147mg
~equal in Vitamin B12 ~0µg

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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +12.6%
Contains more CarbsCarbs +29.7%
Contains more OtherOther +66.2%
~equal in Fats ~0.16g
~equal in Water ~90.39g

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
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated Fat +166.7%
Contains less Sat. FatSaturated Fat -22.2%
Contains more Poly. FatPolyunsaturated fat +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Red cabbage Opinion
Calories 43kcal 31kcal Beetroot
Protein 1.61g 1.43g Beetroot
Fats 0.17g 0.16g Beetroot
Vitamin C 4.9mg 57mg Red cabbage
Net carbs 6.76g 5.27g Beetroot
Carbs 9.56g 7.37g Beetroot
Magnesium 23mg 16mg Beetroot
Calcium 16mg 45mg Red cabbage
Potassium 325mg 243mg Beetroot
Iron 0.8mg 0.8mg
Sugar 6.76g 3.83g Red cabbage
Fiber 2.8g 2.1g Beetroot
Copper 0.075mg 0.017mg Beetroot
Zinc 0.35mg 0.22mg Beetroot
Phosphorus 40mg 30mg Beetroot
Sodium 78mg 27mg Red cabbage
Vitamin A 33IU 1116IU Red cabbage
Vitamin A RAE 2µg 56µg Red cabbage
Vitamin E 0.04mg 0.11mg Red cabbage
Manganese 0.329mg 0.243mg Beetroot
Selenium 0.7µg 0.6µg Beetroot
Vitamin B1 0.031mg 0.064mg Red cabbage
Vitamin B2 0.04mg 0.069mg Red cabbage
Vitamin B3 0.334mg 0.418mg Red cabbage
Vitamin B5 0.155mg 0.147mg Beetroot
Vitamin B6 0.067mg 0.209mg Red cabbage
Vitamin K 0.2µg 38.2µg Red cabbage
Folate 109µg 18µg Beetroot
Choline 6mg 17.1mg Red cabbage
Saturated Fat 0.027g 0.021g Red cabbage
Monounsaturated Fat 0.032g 0.012g Beetroot
Polyunsaturated fat 0.06g 0.08g Red cabbage
Tryptophan 0.019mg 0.012mg Beetroot
Threonine 0.047mg 0.039mg Beetroot
Isoleucine 0.048mg 0.034mg Beetroot
Leucine 0.068mg 0.046mg Beetroot
Lysine 0.058mg 0.049mg Beetroot
Methionine 0.018mg 0.014mg Beetroot
Phenylalanine 0.046mg 0.036mg Beetroot
Valine 0.056mg 0.048mg Beetroot
Histidine 0.021mg 0.024mg Red cabbage
Fructose 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Red 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
36%
Red cabbage
Minerals Daily Need Coverage Score
19%
Beetroot
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.2)
Which food is richer in vitamins?
Red cabbage
Red 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)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.