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  6. Edamame vs. Taro

Edamame vs. Taro — In-Depth Nutrition Comparison

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Significant differences between Edamame and Taro

  • Edamame has more Folate, Manganese, Iron, Vitamin K, Copper, Phosphorus, Zinc, and Vitamin B2, however, Taro is richer in Vitamin B6, and Vitamin E .
  • Edamame covers your daily Folate needs 72% more than Taro.
  • Taro has 27 times less Vitamin K than Edamame. Edamame has 26.7µg of Vitamin K, while Taro has 1µg.

Specific food types used in this comparison are Edamame, frozen, prepared and Taro, raw.

Infographic

Edamame 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.
Edamame
Edamame
9
:
1
Taro
Taro
Contains more Calcium +46.5%
Contains more Iron +312.7%
Contains more Magnesium +93.9%
Contains more Phosphorus +101.2%
Contains less Sodium -45.5%
Contains more Zinc +495.7%
Contains more Copper +100.6%
Contains more Manganese +167.4%
Contains more Selenium +14.3%
Contains more Potassium +35.6%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +46.5%
Contains more Iron +312.7%
Contains more Magnesium +93.9%
Contains more Phosphorus +101.2%
Contains less Sodium -45.5%
Contains more Zinc +495.7%
Contains more Copper +100.6%
Contains more Manganese +167.4%
Contains more Selenium +14.3%
Contains more Potassium +35.6%

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.
Edamame
Edamame
8
:
2
Taro
Taro
Contains more Vitamin A +292.1%
Contains more Vitamin C +35.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +30.4%
Contains more Folate +1313.6%
Contains more Vitamin K +2570%
Contains more Vitamin E +250%
Contains more Vitamin B6 +183%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +292.1%
Contains more Vitamin C +35.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +30.4%
Contains more Folate +1313.6%
Contains more Vitamin K +2570%
Contains more Vitamin E +250%
Contains more Vitamin B6 +183%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Taro
Taro
Contains more Protein +694%
Contains more Fats +2500%
Contains more Carbs +197%
Equal in Water - 70.64
Equal in Other - 1.2
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +694%
Contains more Fats +2500%
Contains more Carbs +197%
Equal in Water - 70.64
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2497.6%
Contains less Saturated Fat -93.4%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +7912.5%
Contains more Polyunsaturated fat +2497.6%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Taro Opinion
Net carbs 3.71g 22.36g Taro
Protein 11.91g 1.5g Edamame
Fats 5.2g 0.2g Edamame
Carbs 8.91g 26.46g Taro
Calories 121kcal 112kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.4g Taro
Fiber 5.2g 4.1g Edamame
Calcium 63mg 43mg Edamame
Iron 2.27mg 0.55mg Edamame
Magnesium 64mg 33mg Edamame
Phosphorus 169mg 84mg Edamame
Potassium 436mg 591mg Taro
Sodium 6mg 11mg Edamame
Zinc 1.37mg 0.23mg Edamame
Copper 0.345mg 0.172mg Edamame
Manganese 1.024mg 0.383mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 76IU Edamame
Vitamin A RAE 15µg 4µg Edamame
Vitamin E 0.68mg 2.38mg Taro
Vitamin C 6.1mg 4.5mg Edamame
Vitamin B1 0.2mg 0.095mg Edamame
Vitamin B2 0.155mg 0.025mg Edamame
Vitamin B3 0.915mg 0.6mg Edamame
Vitamin B5 0.395mg 0.303mg Edamame
Vitamin B6 0.1mg 0.283mg Taro
Folate 311µg 22µg Edamame
Vitamin K 26.7µg 1µg Edamame
Tryptophan 0.126mg 0.023mg Edamame
Threonine 0.331mg 0.069mg Edamame
Isoleucine 0.3mg 0.054mg Edamame
Leucine 0.745mg 0.111mg Edamame
Lysine 0.745mg 0.067mg Edamame
Methionine 0.141mg 0.02mg Edamame
Phenylalanine 0.488mg 0.082mg Edamame
Valine 0.324mg 0.082mg Edamame
Histidine 0.267mg 0.034mg Edamame
Trans Fat 0.009g 0g Taro
Saturated Fat 0.62g 0.041g Taro
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.016g Edamame
Polyunsaturated fat 2.156g 0.083g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
18%
Taro
Minerals Daily Need Coverage Score
55%
Edamame
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.78g)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.579g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
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 ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.