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  6. Kale vs. Taro

Kale vs. Taro — In-Depth Nutrition Comparison

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Important differences between Kale and Taro

  • Kale has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Taro has more Vitamin B6, Potassium, Vitamin E , Fiber, Phosphorus, and Vitamin B5.
  • Kale's daily need coverage for Vitamin K is 680% more.
  • Kale has 170 times more Vitamin A RAE than Taro. Kale has 681µg of Vitamin A RAE, while Taro has 4µg.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Taro, raw.

Infographic

Kale 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.
Kale
Kale
5
:
5
Taro
Taro
Contains more Calcium +67.4%
Contains more Iron +63.6%
Contains more Selenium +28.6%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +159.2%
Contains less Sodium -52.2%
Contains more Copper +10.3%
Equal in Zinc - 0.23
Equal in Manganese - 0.383
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 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 +67.4%
Contains more Iron +63.6%
Contains more Selenium +28.6%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +159.2%
Contains less Sodium -52.2%
Contains more Copper +10.3%
Equal in Zinc - 0.23
Equal in Manganese - 0.383

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.
Kale
Kale
4
:
6
Taro
Taro
Contains more Vitamin A +17822.4%
Contains more Vitamin C +811.1%
Contains more Vitamin B2 +180%
Contains more Vitamin K +81600%
Contains more Vitamin E +180%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +518.4%
Contains more Vitamin B6 +105.1%
Contains more Folate +69.2%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +17822.4%
Contains more Vitamin C +811.1%
Contains more Vitamin B2 +180%
Contains more Vitamin K +81600%
Contains more Vitamin E +180%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +518.4%
Contains more Vitamin B6 +105.1%
Contains more Folate +69.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Taro
Taro
Contains more Protein +26.7%
Contains more Fats +100%
Contains more Water +29.1%
Contains more Carbs +370%
Contains more Other +37.9%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +26.7%
Contains more Fats +100%
Contains more Water +29.1%
Contains more Carbs +370%
Contains more Other +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +132.5%
Contains less Saturated Fat -21.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +132.5%
Contains less Saturated Fat -21.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Taro Opinion
Net carbs 3.63g 22.36g Taro
Protein 1.9g 1.5g Kale
Fats 0.4g 0.2g Kale
Carbs 5.63g 26.46g Taro
Calories 28kcal 112kcal Taro
Sugar 1.25g 0.4g Taro
Fiber 2g 4.1g Taro
Calcium 72mg 43mg Kale
Iron 0.9mg 0.55mg Kale
Magnesium 18mg 33mg Taro
Phosphorus 28mg 84mg Taro
Potassium 228mg 591mg Taro
Sodium 23mg 11mg Taro
Zinc 0.24mg 0.23mg Kale
Copper 0.156mg 0.172mg Taro
Manganese 0.416mg 0.383mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 76IU Kale
Vitamin A RAE 681µg 4µg Kale
Vitamin E 0.85mg 2.38mg Taro
Vitamin C 41mg 4.5mg Kale
Vitamin B1 0.053mg 0.095mg Taro
Vitamin B2 0.07mg 0.025mg Kale
Vitamin B3 0.5mg 0.6mg Taro
Vitamin B5 0.049mg 0.303mg Taro
Vitamin B6 0.138mg 0.283mg Taro
Folate 13µg 22µg Taro
Vitamin K 817µg 1µg Kale
Tryptophan 0.023mg 0.023mg
Threonine 0.085mg 0.069mg Kale
Isoleucine 0.114mg 0.054mg Kale
Leucine 0.133mg 0.111mg Kale
Lysine 0.114mg 0.067mg Kale
Methionine 0.018mg 0.02mg Taro
Phenylalanine 0.097mg 0.082mg Kale
Valine 0.104mg 0.082mg Kale
Histidine 0.04mg 0.034mg Kale
Saturated Fat 0.052g 0.041g Taro
Monounsaturated Fat 0.03g 0.016g Kale
Polyunsaturated fat 0.193g 0.083g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
18%
Taro
Minerals Daily Need Coverage Score
22%
Kale
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 54)
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 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.