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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.
  • 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

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 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

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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
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%
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

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%
Magnesium 19mg 23mg 1%
Zinc 0.19mg 0.35mg 1%
Sodium 65mg 78mg 1%
Vitamin B1 0.04mg 0.031mg 1%
Vitamin B3 0.5mg 0.334mg 1%
Vitamin B5 0.088mg 0.155mg 1%
Protein 1.5g 1.61g 0%
Protein per 100 calories 12g 3.7g N/A
Calories per 10 g protein 87kcal 267kcal N/A
Weight per 100 calories 769g 233g N/A
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%
Choline 6.4mg 6mg 0%
Saturated fat 0.027g 0.027g 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%
~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.