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  6. Beetroot vs. Chinese cabbage

Beetroot vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between beetroot and Chinese cabbage?

  • Beetroot is richer in folate, manganese, fiber, and copper, yet Chinese cabbage is richer in vitamin C, vitamin K, vitamin A, vitamin B6, and calcium.
  • Chinese cabbage's daily need coverage for vitamin C is 45% higher.
  • Beetroot has 4 times more carbs than Chinese cabbage. Beetroot has 9.56g of carbs, while Chinese cabbage has 2.18g.
  • Chinese cabbage has a lower glycemic index than beetroot.

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

Infographic

Beetroot vs Chinese cabbage infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more CalciumCalcium +556.3%
Contains less SodiumSodium -16.7%
~equal in Iron ~0.8mg
~equal in Phosphorus ~37mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more FolateFolate +65.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Chinese cabbage DV% diff.
Vitamin C 4.9mg 45mg 45%
Vitamin K 0.2µg 45.5µg 38%
Vitamin A 2µg 223µg 25%
Folate 109µg 66µg 11%
Vitamin B6 0.067mg 0.194mg 10%
Calcium 16mg 105mg 9%
Fiber 2.8g 1g 7%
Manganese 0.329mg 0.159mg 7%
Copper 0.075mg 0.021mg 6%
Calories 43kcal 13kcal 2%
Carbs 9.56g 2.18g 2%
Potassium 325mg 252mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Magnesium 23mg 19mg 1%
Zinc 0.35mg 0.19mg 1%
Sodium 78mg 65mg 1%
Vitamin B1 0.031mg 0.04mg 1%
Vitamin B3 0.334mg 0.5mg 1%
Vitamin B5 0.155mg 0.088mg 1%
Protein 1.61g 1.5g 0%
Protein per 100 calories 3.7g 12g N/A
Calories per 10 g protein 267kcal 87kcal N/A
Weight per 100 calories 233g 769g N/A
Fats 0.17g 0.2g 0%
Net carbs 6.76g 1.18g N/A
Iron 0.8mg 0.8mg 0%
Sugar 6.76g 1.18g N/A
Phosphorus 40mg 37mg 0%
Vitamin E 0.04mg 0.09mg 0%
Selenium 0.7µg 0.5µg 0%
Choline 6mg 6.4mg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.032g 0.015g 0%
Polyunsaturated fat 0.06g 0.096g 0%
Tryptophan 0.019mg 0.015mg 0%
Threonine 0.047mg 0.049mg 0%
Isoleucine 0.048mg 0.085mg 0%
Leucine 0.068mg 0.088mg 0%
Lysine 0.058mg 0.089mg 0%
Methionine 0.018mg 0.009mg 0%
Phenylalanine 0.046mg 0.044mg 0%
Valine 0.056mg 0.066mg 0%
Histidine 0.021mg 0.026mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +60%
~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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.