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  6. Plantain raw vs. Taro

Plantain raw vs. Taro — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and taro

  • Plantain raw is higher in vitamin A and vitamin C, yet taro is higher in vitamin E, copper, fiber, and phosphorus.
  • Plantain raw covers your daily vitamin A needs 21% more than taro.
  • Plantain raw contains 38 times more sugar than taro. While plantain raw contains 15g of sugar, taro contains only 0.4g.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Taro, raw.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Taro
Taro
6
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 +12.1%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +18.4%
Contains more CopperCopper +112.3%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +147.1%
~equal in Iron ~0.55mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Taro
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 CVitamin C +308.9%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin KVitamin K +42.9%
Contains more CholineCholine +28.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Plantain raw Taro DV% diff.
Manganese 0.383mg 17%
Vitamin E 0.14mg 2.38mg 15%
Vitamin C 18.4mg 4.5mg 15%
Copper 0.081mg 0.172mg 10%
Phosphorus 34mg 84mg 7%
Fiber 2.3g 4.1g 7%
Vitamin A 56µg 4µg 6%
Vitamin B1 0.052mg 0.095mg 4%
Calcium 3mg 43mg 4%
Potassium 499mg 591mg 3%
Vitamin B2 0.054mg 0.025mg 2%
Carbs 31.89g 26.46g 2%
Vitamin B3 0.686mg 0.6mg 1%
Vitamin B5 0.26mg 0.303mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B6 0.299mg 0.283mg 1%
Choline 13.5mg 17.3mg 1%
Calories 122kcal 112kcal 1%
Zinc 0.14mg 0.23mg 1%
Iron 0.6mg 0.55mg 1%
Magnesium 37mg 33mg 1%
Protein 1.3g 1.5g 0%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 22.36g N/A
Sugar 15g 0.4g N/A
Sodium 4mg 11mg 0%
Vitamin K 0.7µg 1µg 0%
Folate 22µg 22µg 0%
Saturated fat 0.143g 0.041g 0%
Monounsaturated fat 0.032g 0.016g 0%
Polyunsaturated fat 0.069g 0.083g 0%
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.034mg 0.069mg 0%
Isoleucine 0.036mg 0.054mg 0%
Leucine 0.059mg 0.111mg 0%
Lysine 0.06mg 0.067mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.044mg 0.082mg 0%
Valine 0.046mg 0.082mg 0%
Histidine 0.064mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more FatsFats +85%
Contains more CarbsCarbs +20.5%
Contains more ProteinProtein +15.4%
~equal in Water ~70.64g
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Taro
Taro
2
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 +100%
Contains less Sat. FatSaturated fat -71.3%
Contains more Poly. FatPolyunsaturated fat +20.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.