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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 A, vitamin C, vitamin K, vitamin B6, and calcium, yet beetroot is richer in folate, manganese, fiber, and copper.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Chinese cabbage has 228 times more vitamin K than beetroot. Chinese cabbage has 45.5µg of vitamin K, while beetroot has 0.2µg.
  • Chinese cabbage has a lower glycemic index than beetroot.

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% 74% 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% 0.67% 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 +11050%
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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Beetroot DV% diff.
Vitamin C 45mg 4.9mg 45%
Vitamin K 45.5µg 0.2µg 38%
Vitamin A 223µg 2µg 25%
Folate 66µg 109µg 11%
Vitamin B6 0.194mg 0.067mg 10%
Calcium 105mg 16mg 9%
Fiber 1g 2.8g 7%
Manganese 0.159mg 0.329mg 7%
Copper 0.021mg 0.075mg 6%
Calories 13kcal 43kcal 2%
Carbs 2.18g 9.56g 2%
Potassium 252mg 325mg 2%
Vitamin B2 0.07mg 0.04mg 2%
Vitamin B5 0.088mg 0.155mg 1%
Vitamin B3 0.5mg 0.334mg 1%
Vitamin B1 0.04mg 0.031mg 1%
Sodium 65mg 78mg 1%
Zinc 0.19mg 0.35mg 1%
Magnesium 19mg 23mg 1%
Protein 1.5g 1.61g 0%
Fats 0.2g 0.17g 0%
Net carbs 1.18g 6.76g N/A
Iron 0.8mg 0.8mg 0%
Sugar 1.18g 6.76g N/A
Phosphorus 37mg 40mg 0%
Vitamin E 0.09mg 0.04mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.027g 0%
Choline 6.4mg 6mg 0%
Monounsaturated fat 0.015g 0.032g 0%
Polyunsaturated fat 0.096g 0.06g 0%
Tryptophan 0.015mg 0.019mg 0%
Threonine 0.049mg 0.047mg 0%
Isoleucine 0.085mg 0.048mg 0%
Leucine 0.088mg 0.068mg 0%
Lysine 0.089mg 0.058mg 0%
Methionine 0.009mg 0.018mg 0%
Phenylalanine 0.044mg 0.046mg 0%
Valine 0.066mg 0.056mg 0%
Histidine 0.026mg 0.021mg 0%

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

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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.