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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 RAE, 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 Magnesium +21.1%
Contains more Potassium +29%
Contains more Zinc +84.2%
Contains more Copper +257.1%
Equal in Iron - 0.8
Equal in Phosphorus - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +556.3%
Contains less Sodium -16.7%
Contains more Magnesium +21.1%
Contains more Potassium +29%
Contains more Zinc +84.2%
Contains more Copper +257.1%
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 A +13439.4%
Contains more Vitamin E +125%
Contains more Vitamin C +818.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +13439.4%
Contains more Vitamin E +125%
Contains more Vitamin C +818.4%
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%

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.
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
Net carbs 1.18g 6.76g Beetroot
Protein 1.5g 1.61g Beetroot
Fats 0.2g 0.17g Chinese cabbage
Carbs 2.18g 9.56g Beetroot
Calories 13kcal 43kcal Beetroot
Starch g g
Fructose g g
Sugar 1.18g 6.76g Chinese cabbage
Fiber 1g 2.8g Beetroot
Calcium 105mg 16mg Chinese cabbage
Iron 0.8mg 0.8mg
Magnesium 19mg 23mg Beetroot
Phosphorus 37mg 40mg Beetroot
Potassium 252mg 325mg Beetroot
Sodium 65mg 78mg Chinese cabbage
Zinc 0.19mg 0.35mg Beetroot
Copper 0.021mg 0.075mg Beetroot
Vitamin A 4468IU 33IU Chinese cabbage
Vitamin E 0.09mg 0.04mg Chinese cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 4.9mg Chinese cabbage
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
Folate 66µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 0.2µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.027g
Monounsaturated Fat 0.015g 0.032g Beetroot
Polyunsaturated fat 0.096g 0.06g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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

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. 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.