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Chinese cabbage vs Beetroot - In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and Beetroot?

  • Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A, Vitamin B6 and Calcium, yet Beetroot is richer in Folate, Manganese, Fiber and Copper.
  • Chinese cabbage's daily need coverage for Vitamin C is 45% higher.
  • Chinese cabbage has 228 times more Vitamin K than Beetroot. Chinese cabbage has 45.5µg of Vitamin K, while Beetroot has 0.2µg.

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

Infographic

Chinese cabbage vs Beetroot 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 Calcium +556.3%
Contains less Sodium -16.7%
Contains more Potassium +29%
Contains more Magnesium +21.1%
Contains more Copper +257.1%
Contains more Zinc +84.2%
Equal in Iron - 0.8
Equal in Phosphorus - 40
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +556.3%
Contains less Sodium -16.7%
Contains more Potassium +29%
Contains more Magnesium +21.1%
Contains more Copper +257.1%
Contains more Zinc +84.2%
Equal in Iron - 0.8
Equal in Phosphorus - 40

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 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%
Contains more Vitamin B5 +76.1%
Contains more Folate +65.2%
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%
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%
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%
Contains more Vitamin B5 +76.1%
Contains more Folate +65.2%

Vitamin and Mineral Summary Scores

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

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 the food
Protein
9%
Chinese cabbage
10%
Beetroot
Carbohydrates
2%
Chinese cabbage
10%
Beetroot
Fats
1%
Chinese cabbage
1%
Beetroot

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Beetroot
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Chinese cabbage Beetroot
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 contains less Sugars?
Chinese cabbage
Chinese cabbage contains less Sugars (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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese cabbage Beetroot Opinion
Calories 13 43 Beetroot
Protein 1.5 1.61 Beetroot
Fats 0.2 0.17 Chinese cabbage
Vitamin C 45 4.9 Chinese cabbage
Carbs 2.18 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.8
Calcium 105 16 Chinese cabbage
Potassium 252 325 Beetroot
Magnesium 19 23 Beetroot
Sugars 1.18 6.76 Chinese cabbage
Fiber 1 2.8 Beetroot
Copper 0.021 0.075 Beetroot
Zinc 0.19 0.35 Beetroot
Starch
Phosphorus 37 40 Beetroot
Sodium 65 78 Chinese cabbage
Vitamin A 4468 33 Chinese cabbage
Vitamin E 0.09 0.04 Chinese cabbage
Vitamin D 0 0
Vitamin B1 0.04 0.031 Chinese cabbage
Vitamin B2 0.07 0.04 Chinese cabbage
Vitamin B3 0.5 0.334 Chinese cabbage
Vitamin B5 0.088 0.155 Beetroot
Vitamin B6 0.194 0.067 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 0.2 Chinese cabbage
Folate 66 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.027
Monounsaturated Fat 0.015 0.032 Beetroot
Polyunsaturated fat 0.096 0.06 Chinese cabbage
Tryptophan 0.015 0.019 Beetroot
Threonine 0.049 0.047 Chinese cabbage
Isoleucine 0.085 0.048 Chinese cabbage
Leucine 0.088 0.068 Chinese cabbage
Lysine 0.089 0.058 Chinese cabbage
Methionine 0.009 0.018 Beetroot
Phenylalanine 0.044 0.046 Beetroot
Valine 0.066 0.056 Chinese cabbage
Histidine 0.026 0.021 Chinese cabbage
Fructose

References

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

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.