Beets vs. Cabbage
Nutrition comparison of Beets and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and cabbage:
- Both beets and cabbage are high in dietary fiber.
- Beet has more folate.
- Beet is an excellent source of potassium.
- Cabbage has signficantly more Vitamin K than beet.
- Cabbage is an excellent source of Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and cabbage contain similar amounts of calories - beet has 43 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, beets is similar to cabbage for protein, carbs and fat. Beets has a macronutrient ratio of 14:83:3 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Cabbage | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 83% | 80% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and cabbage contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both beets and cabbage are high in dietary fiber. Beet has 12% more dietary fiber than cabbage - beet has 2.8g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Beets and cabbage contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Beets and cabbage contain similar amounts of protein - beet has 1.6g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both beets and cabbage are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 647% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Beets and cabbage contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Beets and cabbage contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Beet has more folate. Both beets and cabbage contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beets | Cabbage | |
|---|---|---|
| Thiamin | 0.031 MG | 0.061 MG |
| Riboflavin | 0.04 MG | 0.04 MG |
| Niacin | 0.334 MG | 0.234 MG |
| Pantothenic acid | 0.155 MG | 0.212 MG |
| Vitamin B6 | 0.067 MG | 0.124 MG |
| Folate | 109 UG | 43 UG |
Minerals
calcium
Cabbage has 150% more calcium than beet - beet has 16mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Beets and cabbage contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Beet is an excellent source of potassium and it has 91% more potassium than cabbage - beet has 325mg of potassium per 100 grams and cabbage has 170mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, beet has more luteolin than cabbage per 100 grams, however, cabbage contains more quercetin than beet per 100 grams.
| Beets | Cabbage | |
|---|---|---|
| luteolin | 0.37 mg | 0.1 mg |
| Quercetin | 0.13 mg | 0.28 mg |
| apigenin | ~ | 0.08 mg |
| kaempferol | ~ | 0.18 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Beets | Cabbage | |
|---|---|---|
| beta-carotene | 20 UG | 42 UG |
| alpha-carotene | ~ | 33 UG |
| lutein + zeaxanthin | ~ | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than cabbage per 100 grams.
| Beets | Cabbage | |
|---|---|---|
| linoleic acid | 0.055 G | 0.017 G |
| Total | 0.055 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Beets g
()
|
Daily Values (%) |
Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or cabbage contain more calories in 100 grams?Beets and cabbage contain similar amounts of calories - beet has 43 calories in 100g and cabbage has 25 calories.
Does beets or cabbage have more carbohydrates?
By weight, beets and cabbage contain similar amounts of carbs - beet has 9.6g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.
Does beets or cabbage contain more potassium?
Beet is a rich source of potassium and it has 90% more potassium than cabbage - beet has 325mg of potassium in 100 grams and cabbage has 170mg of potassium.