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  6. Chinese cabbage vs. Beetroot

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
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more CalciumCalcium +556.3%
Contains less SodiumSodium -16.7%
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%
~equal in Iron ~0.8mg
~equal in Phosphorus ~40mg

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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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%
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%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more FolateFolate +65.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +17.6%
Contains more CarbsCarbs +338.5%
Contains more OtherOther +35%
~equal in Protein ~1.61g
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +60%
Contains more Mono. FatMonounsaturated Fat +113.3%
~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.
Chinese cabbage Beetroot
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 Chinese cabbage Beetroot Opinion
Calories 13kcal 43kcal Beetroot
Protein 1.5g 1.61g Beetroot
Fats 0.2g 0.17g Chinese cabbage
Vitamin C 45mg 4.9mg Chinese cabbage
Net carbs 1.18g 6.76g Beetroot
Carbs 2.18g 9.56g Beetroot
Magnesium 19mg 23mg Beetroot
Calcium 105mg 16mg Chinese cabbage
Potassium 252mg 325mg Beetroot
Iron 0.8mg 0.8mg
Sugar 1.18g 6.76g Chinese cabbage
Fiber 1g 2.8g Beetroot
Copper 0.021mg 0.075mg Beetroot
Zinc 0.19mg 0.35mg Beetroot
Phosphorus 37mg 40mg Beetroot
Sodium 65mg 78mg Chinese cabbage
Vitamin A 4468IU 33IU Chinese cabbage
Vitamin A 223µg 2µg Chinese cabbage
Vitamin E 0.09mg 0.04mg Chinese cabbage
Manganese 0.159mg 0.329mg Beetroot
Selenium 0.5µg 0.7µg Beetroot
Vitamin B1 0.04mg 0.031mg Chinese cabbage
Vitamin B2 0.07mg 0.04mg Chinese cabbage
Vitamin B3 0.5mg 0.334mg Chinese cabbage
Vitamin B5 0.088mg 0.155mg Beetroot
Vitamin B6 0.194mg 0.067mg Chinese cabbage
Vitamin K 45.5µg 0.2µg Chinese cabbage
Folate 66µg 109µg Beetroot
Choline 6.4mg 6mg Chinese cabbage
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.015g 0.032g Beetroot
Polyunsaturated fat 0.096g 0.06g Chinese cabbage
Tryptophan 0.015mg 0.019mg Beetroot
Threonine 0.049mg 0.047mg Chinese cabbage
Isoleucine 0.085mg 0.048mg Chinese cabbage
Leucine 0.088mg 0.068mg Chinese cabbage
Lysine 0.089mg 0.058mg Chinese cabbage
Methionine 0.009mg 0.018mg Beetroot
Phenylalanine 0.044mg 0.046mg Beetroot
Valine 0.066mg 0.056mg Chinese cabbage
Histidine 0.026mg 0.021mg Chinese cabbage

Which food is preferable for your diet?

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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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
52%
Chinese cabbage
12%
Beetroot
Minerals Daily Need Coverage Score
16%
Chinese cabbage
19%
Beetroot

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. 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.