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  6. Chinese broccoli vs. Beetroot

Chinese broccoli vs. Beetroot — In-Depth Nutrition Comparison

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How are chinese broccoli and beetroot different?

  • Chinese broccoli has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, and vitamin B1 than beetroot.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Chinese broccoli contains 50 times more vitamin A than beetroot. While chinese broccoli contains 1638IU of vitamin A, beetroot contains only 33IU.
  • Chinese broccoli has less sugar.
  • Chinese broccoli has a lower glycemic index (32) than beetroot (64).

Broccoli, chinese, cooked and Beets, raw are the varieties used in this article.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +525%
Contains more ZincZinc +11.4%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +42.9%
Contains more CopperCopper +23%
Contains more ManganeseManganese +24.6%
~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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +475.5%
Contains more Vitamin AVitamin A +4000%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +206.5%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin KVitamin K +42300%
Contains more CholineCholine +321.7%
Contains more FolateFolate +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Beetroot DV% diff.
Vitamin K 84.8µg 0.2µg 71%
Vitamin C 28.2mg 4.9mg 26%
Vitamin A 82µg 2µg 9%
Vitamin B2 0.146mg 0.04mg 8%
Calcium 100mg 16mg 8%
Vitamin B1 0.095mg 0.031mg 5%
Choline 25.3mg 6mg 4%
Sodium 7mg 78mg 3%
Iron 0.56mg 0.8mg 3%
Manganese 0.264mg 0.329mg 3%
Folate 99µg 109µg 3%
Vitamin E 0.48mg 0.04mg 3%
Potassium 261mg 325mg 2%
Copper 0.061mg 0.075mg 2%
Carbs 3.81g 9.56g 2%
Polyunsaturated fat 0.33g 0.06g 2%
Vitamin B3 0.437mg 0.334mg 1%
Protein 1.14g 1.61g 1%
Calories 22kcal 43kcal 1%
Selenium 1.3µg 0.7µg 1%
Fats 0.72g 0.17g 1%
Fiber 2.5g 2.8g 1%
Magnesium 18mg 23mg 1%
Net carbs 1.31g 6.76g N/A
Sugar 0.84g 6.76g N/A
Zinc 0.39mg 0.35mg 0%
Phosphorus 41mg 40mg 0%
Vitamin B5 0.159mg 0.155mg 0%
Vitamin B6 0.07mg 0.067mg 0%
Saturated fat 0.11g 0.027g 0%
Monounsaturated fat 0.05g 0.032g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +323.5%
Contains more ProteinProtein +41.2%
Contains more CarbsCarbs +150.9%
Contains more OtherOther +36.7%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 Mono. FatMonounsaturated fat +56.3%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -75.5%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.