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  6. Wakame vs. Taro

Wakame vs. Taro — In-Depth Nutrition Comparison

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What are the differences between Wakame and Taro?

  • Wakame is higher in Manganese, Folate, Iron, Magnesium, Vitamin B2, and Copper, however, Taro is richer in Vitamin B6, Potassium, and Fiber.
  • Wakame's daily need coverage for Manganese is 44% more.
  • Taro contains 79 times less Sodium than Wakame. Wakame contains 872mg of Sodium, while Taro contains 11mg.

We used Seaweed, wakame, raw and Taro, raw types in this article.

Infographic

Wakame vs Taro 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.
Wakame
Wakame
6
:
3
Taro
Taro
Contains more Calcium +248.8%
Contains more Iron +296.4%
Contains more Magnesium +224.2%
Contains more Zinc +65.2%
Contains more Copper +65.1%
Contains more Manganese +265.5%
Contains more Potassium +1082%
Contains less Sodium -98.7%
Equal in Phosphorus - 84
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +248.8%
Contains more Iron +296.4%
Contains more Magnesium +224.2%
Contains more Zinc +65.2%
Contains more Copper +65.1%
Contains more Manganese +265.5%
Contains more Potassium +1082%
Contains less Sodium -98.7%
Equal in Phosphorus - 84
Equal in Selenium - 0.7

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.
Wakame
Wakame
6
:
4
Taro
Taro
Contains more Vitamin A +373.7%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +130%
Contains more Folate +790.9%
Contains more Vitamin K +430%
Contains more Vitamin E +138%
Contains more Vitamin C +50%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +14050%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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%
Contains more Vitamin A +373.7%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +130%
Contains more Folate +790.9%
Contains more Vitamin K +430%
Contains more Vitamin E +138%
Contains more Vitamin C +50%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +14050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Taro
Taro
Contains more Protein +102%
Contains more Fats +220%
Contains more Water +13.2%
Contains more Other +500%
Contains more Carbs +189.5%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +102%
Contains more Fats +220%
Contains more Water +13.2%
Contains more Other +500%
Contains more Carbs +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +162.7%
Contains less Saturated Fat -68.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +162.7%
Contains less Saturated Fat -68.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Taro Opinion
Net carbs 8.64g 22.36g Taro
Protein 3.03g 1.5g Wakame
Fats 0.64g 0.2g Wakame
Carbs 9.14g 26.46g Taro
Calories 45kcal 112kcal Taro
Sugar 0.65g 0.4g Taro
Fiber 0.5g 4.1g Taro
Calcium 150mg 43mg Wakame
Iron 2.18mg 0.55mg Wakame
Magnesium 107mg 33mg Wakame
Phosphorus 80mg 84mg Taro
Potassium 50mg 591mg Taro
Sodium 872mg 11mg Taro
Zinc 0.38mg 0.23mg Wakame
Copper 0.284mg 0.172mg Wakame
Manganese 1.4mg 0.383mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 76IU Wakame
Vitamin A RAE 18µg 4µg Wakame
Vitamin E 1mg 2.38mg Taro
Vitamin C 3mg 4.5mg Taro
Vitamin B1 0.06mg 0.095mg Taro
Vitamin B2 0.23mg 0.025mg Wakame
Vitamin B3 1.6mg 0.6mg Wakame
Vitamin B5 0.697mg 0.303mg Wakame
Vitamin B6 0.002mg 0.283mg Taro
Folate 196µg 22µg Wakame
Vitamin K 5.3µg 1µg Wakame
Tryptophan 0.035mg 0.023mg Wakame
Threonine 0.165mg 0.069mg Wakame
Isoleucine 0.087mg 0.054mg Wakame
Leucine 0.257mg 0.111mg Wakame
Lysine 0.112mg 0.067mg Wakame
Methionine 0.063mg 0.02mg Wakame
Phenylalanine 0.112mg 0.082mg Wakame
Valine 0.209mg 0.082mg Wakame
Histidine 0.015mg 0.034mg Taro
Saturated Fat 0.13g 0.041g Taro
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.016g Wakame
Polyunsaturated fat 0.218g 0.083g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Taro
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
29%
Wakame
18%
Taro
Minerals Daily Need Coverage Score
65%
Wakame
26%
Taro

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.089g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.