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  6. Taro vs. Cauliflower

Taro vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Taro and Cauliflower

  • Taro has more Vitamin E , Copper, Manganese, Potassium, Fiber, and Vitamin B6, however, Cauliflower is higher in Vitamin C, Vitamin K, Folate, and Vitamin B5.
  • Cauliflower covers your daily need of Vitamin C 49% more than Taro.
  • Taro has 30 times more Vitamin E than Cauliflower. While Taro has 2.38mg of Vitamin E , Cauliflower has only 0.08mg.

These are the specific foods used in this comparison Taro, raw and Cauliflower, raw.

Infographic

Taro vs Cauliflower 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.
Taro
Taro
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +95.5%
Contains more Iron +31%
Contains more Magnesium +120%
Contains more Phosphorus +90.9%
Contains more Potassium +97.7%
Contains less Sodium -63.3%
Contains more Copper +341%
Contains more Manganese +147.1%
Contains more Selenium +16.7%
Contains more Zinc +17.4%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +95.5%
Contains more Iron +31%
Contains more Magnesium +120%
Contains more Phosphorus +90.9%
Contains more Potassium +97.7%
Contains less Sodium -63.3%
Contains more Copper +341%
Contains more Manganese +147.1%
Contains more Selenium +16.7%
Contains more Zinc +17.4%

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.
Taro
Taro
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2875%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B6 +53.8%
Contains more Vitamin C +971.1%
Contains more Vitamin B2 +140%
Contains more Vitamin B5 +120.1%
Contains more Folate +159.1%
Contains more Vitamin K +1450%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2875%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B6 +53.8%
Contains more Vitamin C +971.1%
Contains more Vitamin B2 +140%
Contains more Vitamin B5 +120.1%
Contains more Folate +159.1%
Contains more Vitamin K +1450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
:
3
Cauliflower
Cauliflower
Contains more Carbs +432.4%
Contains more Other +57.9%
Contains more Protein +28%
Contains more Fats +40%
Contains more Water +30.3%
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +432.4%
Contains more Other +57.9%
Contains more Protein +28%
Contains more Fats +40%
Contains more Water +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +167.7%
Contains more Monounsaturated Fat +112.5%
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +167.7%
Contains more Monounsaturated Fat +112.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taro Cauliflower Opinion
Net carbs 22.36g 2.97g Taro
Protein 1.5g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Carbs 26.46g 4.97g Taro
Calories 112kcal 25kcal Taro
Fructose 0.97g Cauliflower
Sugar 0.4g 1.91g Taro
Fiber 4.1g 2g Taro
Calcium 43mg 22mg Taro
Iron 0.55mg 0.42mg Taro
Magnesium 33mg 15mg Taro
Phosphorus 84mg 44mg Taro
Potassium 591mg 299mg Taro
Sodium 11mg 30mg Taro
Zinc 0.23mg 0.27mg Cauliflower
Copper 0.172mg 0.039mg Taro
Manganese 0.383mg 0.155mg Taro
Selenium 0.7µg 0.6µg Taro
Vitamin A 76IU 0IU Taro
Vitamin A RAE 4µg 0µg Taro
Vitamin E 2.38mg 0.08mg Taro
Vitamin C 4.5mg 48.2mg Cauliflower
Vitamin B1 0.095mg 0.05mg Taro
Vitamin B2 0.025mg 0.06mg Cauliflower
Vitamin B3 0.6mg 0.507mg Taro
Vitamin B5 0.303mg 0.667mg Cauliflower
Vitamin B6 0.283mg 0.184mg Taro
Folate 22µg 57µg Cauliflower
Vitamin K 1µg 15.5µg Cauliflower
Tryptophan 0.023mg 0.02mg Taro
Threonine 0.069mg 0.076mg Cauliflower
Isoleucine 0.054mg 0.071mg Cauliflower
Leucine 0.111mg 0.106mg Taro
Lysine 0.067mg 0.217mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.082mg 0.065mg Taro
Valine 0.082mg 0.125mg Cauliflower
Histidine 0.034mg 0.056mg Cauliflower
Saturated Fat 0.041g 0.13g Taro
Monounsaturated Fat 0.016g 0.034g Cauliflower
Polyunsaturated fat 0.083g 0.031g Taro
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Taro
30%
Cauliflower
Minerals Daily Need Coverage Score
26%
Taro
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 54)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.4)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.