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Almond butter vs. Taro — In-Depth Nutrition Comparison

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Summary of differences between almond butter and taro

  • Taro has less vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, calcium, zinc, and fiber than almond butter.
  • Almond butter covers your daily need for vitamin E, 146% more than taro.
  • Almond butter has 38 times more vitamin B2 than taro. While almond butter has 0.939mg of vitamin B2, taro has only 0.025mg.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Taro, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Taro
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +745.5%
Contains more CalciumCalcium +707%
Contains more PotassiumPotassium +26.6%
Contains more IronIron +534.5%
Contains more CopperCopper +443%
Contains more ZincZinc +1330.4%
Contains more PhosphorusPhosphorus +504.8%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +456.4%
Contains more SeleniumSelenium +242.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Taro
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin EVitamin E +917.2%
Contains more Vitamin B2Vitamin B2 +3656%
Contains more Vitamin B3Vitamin B3 +425.8%
Contains more FolateFolate +140.9%
Contains more CholineCholine +201.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B6Vitamin B6 +174.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.303mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +1297.3%
Contains more FatsFats +27650%
Contains more OtherOther +156.7%
Contains more CarbsCarbs +40.6%
Contains more WaterWater +4207.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +202681.3%
Contains more Poly. FatPolyunsaturated fat +16301.2%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Taro DV% diff.
Vitamin E 24.21mg 2.38mg 146%
Polyunsaturated fat 13.613g 0.083g 90%
Fats 55.5g 0.2g 85%
Copper 0.934mg 0.172mg 85%
Monounsaturated fat 32.445g 0.016g 81%
Manganese 2.131mg 0.383mg 76%
Vitamin B2 0.939mg 0.025mg 70%
Phosphorus 508mg 84mg 61%
Magnesium 279mg 33mg 59%
Protein 20.96g 1.5g 39%
Iron 3.49mg 0.55mg 37%
Calcium 347mg 43mg 30%
Zinc 3.29mg 0.23mg 28%
Calories 614kcal 112kcal 25%
Fiber 10.3g 4.1g 25%
Saturated fat 4.152g 0.041g 19%
Vitamin B3 3.155mg 0.6mg 16%
Vitamin B6 0.103mg 0.283mg 14%
Folate 53µg 22µg 8%
Choline 52.1mg 17.3mg 6%
Potassium 748mg 591mg 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B1 0.041mg 0.095mg 5%
Selenium 2.4µg 0.7µg 3%
Carbs 18.82g 26.46g 3%
Vitamin K 0µg 1µg 1%
Net carbs 8.52g 22.36g N/A
Sugar 4.43g 0.4g N/A
Starch 0.08g 0%
Sodium 7mg 11mg 0%
Vitamin A 0µg 4µg 0%
Vitamin B5 0.318mg 0.303mg 0%
Tryptophan 0.159mg 0.023mg 0%
Threonine 0.555mg 0.069mg 0%
Isoleucine 0.813mg 0.054mg 0%
Leucine 1.483mg 0.111mg 0%
Lysine 0.612mg 0.067mg 0%
Methionine 0.122mg 0.02mg 0%
Phenylalanine 1.149mg 0.082mg 0%
Valine 0.937mg 0.082mg 0%
Histidine 0.55mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Taro
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
17%
Taro
Minerals Daily Need Coverage Score
141%
Almond butter
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 4.111g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almond butter
Almond butter 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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.