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Salmon raw vs. Taro — In-Depth Nutrition Comparison

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The main differences between salmon raw and taro

  • Salmon raw is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, vitamin B5, and phosphorus, yet taro is richer in fiber and manganese.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than taro.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Taro, raw.

Infographic

Salmon 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Taro
5
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 IronIron +45.5%
Contains more CopperCopper +45.3%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +138.1%
Contains more SeleniumSelenium +5114.3%
Contains more MagnesiumMagnesium +13.8%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +20.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2293.8%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Taro
4
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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B2Vitamin B2 +1420%
Contains more Vitamin B3Vitamin B3 +1210%
Contains more Vitamin B5Vitamin B5 +449.2%
Contains more Vitamin B6Vitamin B6 +189%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +1222.7%
Contains more FatsFats +3070%
Contains more OtherOther +343.3%
Contains more CarbsCarbs +∞%
~equal in Water ~70.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +13043.8%
Contains more Poly. FatPolyunsaturated fat +2959%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Taro DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.7µg 65%
Vitamin B3 7.86mg 0.6mg 45%
Vitamin B6 0.818mg 0.283mg 41%
Protein 19.84g 1.5g 37%
Vitamin B2 0.38mg 0.025mg 27%
Vitamin B5 1.664mg 0.303mg 27%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 84mg 17%
Fiber 0g 4.1g 16%
Vitamin E 2.38mg 16%
Polyunsaturated fat 2.539g 0.083g 16%
Manganese 0.016mg 0.383mg 16%
Vitamin B1 0.226mg 0.095mg 11%
Fats 6.34g 0.2g 9%
Copper 0.25mg 0.172mg 9%
Carbs 0g 26.46g 9%
Vitamin C 0mg 4.5mg 5%
Monounsaturated fat 2.103g 0.016g 5%
Zinc 0.64mg 0.23mg 4%
Saturated fat 0.981g 0.041g 4%
Calcium 12mg 43mg 3%
Iron 0.8mg 0.55mg 3%
Potassium 490mg 591mg 3%
Choline 17.3mg 3%
Calories 142kcal 112kcal 2%
Vitamin A 12µg 4µg 1%
Vitamin K 1µg 1%
Folate 25µg 22µg 1%
Sodium 44mg 11mg 1%
Magnesium 29mg 33mg 1%
Net carbs 0g 22.36g N/A
Sugar 0.4g N/A
Tryptophan 0.222mg 0.023mg 0%
Threonine 0.87mg 0.069mg 0%
Isoleucine 0.914mg 0.054mg 0%
Leucine 1.613mg 0.111mg 0%
Lysine 1.822mg 0.067mg 0%
Methionine 0.587mg 0.02mg 0%
Phenylalanine 0.775mg 0.082mg 0%
Valine 1.022mg 0.082mg 0%
Histidine 0.584mg 0.034mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

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

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
77%
Salmon raw
17%
Taro
Minerals Daily Need Coverage Score
49%
Salmon raw
26%
Taro

Comparison summary

Which food is lower in Cholesterol?
Taro
Taro is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 0.94g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 54)
Which food is richer in minerals?
?
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.
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.