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  6. Mustard vs. Taro

Mustard vs. Taro — In-Depth Nutrition Comparison

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The main differences between mustard and taro

  • Mustard is richer in selenium, iron, and vitamin B1, yet taro is richer in vitamin B6, vitamin E, potassium, and copper.
  • Daily need coverage for selenium for mustard is 60% higher.
  • Mustard contains 100 times more sodium than taro. Mustard contains 1104mg of sodium, while taro contains 11mg.
  • Mustard has a lower glycemic index than taro.

Food types used in this article are Mustard, prepared, yellow and Taro, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Taro
Taro
3
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 +45.5%
Contains more CalciumCalcium +46.5%
Contains more IronIron +192.7%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +28.6%
Contains more SeleniumSelenium +4685.7%
Contains more PotassiumPotassium +288.8%
Contains more CopperCopper +132.4%
Contains less SodiumSodium -99%
~equal in Manganese ~0.383mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 AVitamin A +25%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +29.5%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +561.1%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Taro DV% diff.
Selenium 33.5µg 0.7µg 60%
Sodium 1104mg 11mg 48%
Vitamin B6 0.07mg 0.283mg 16%
Vitamin E 0.36mg 2.38mg 13%
Potassium 152mg 591mg 13%
Iron 1.61mg 0.55mg 13%
Copper 0.074mg 0.172mg 11%
Carbs 5.83g 26.46g 7%
Vitamin B1 0.177mg 0.095mg 7%
Monounsaturated fat 2.182g 0.016g 5%
Polyunsaturated fat 0.774g 0.083g 5%
Vitamin C 0.3mg 4.5mg 5%
Fats 3.34g 0.2g 5%
Magnesium 48mg 33mg 4%
Folate 7µg 22µg 4%
Zinc 0.64mg 0.23mg 4%
Protein 3.74g 1.5g 4%
Vitamin B2 0.07mg 0.025mg 3%
Calories 60kcal 112kcal 3%
Phosphorus 108mg 84mg 3%
Manganese 0.422mg 0.383mg 2%
Calcium 63mg 43mg 2%
Saturated fat 0.214g 0.041g 1%
Vitamin B5 0.254mg 0.303mg 1%
Choline 22.4mg 17.3mg 1%
Net carbs 1.83g 22.36g N/A
Sugar 0.92g 0.4g N/A
Fiber 4g 4.1g 0%
Starch 0.64g 0%
Vitamin A 5µg 4µg 0%
Vitamin B3 0.565mg 0.6mg 0%
Vitamin K 1.4µg 1µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.023mg 0%
Threonine 0.167mg 0.069mg 0%
Isoleucine 0.146mg 0.054mg 0%
Leucine 0.292mg 0.111mg 0%
Lysine 0.264mg 0.067mg 0%
Methionine 0.076mg 0.02mg 0%
Phenylalanine 0.161mg 0.082mg 0%
Valine 0.189mg 0.082mg 0%
Histidine 0.119mg 0.034mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Taro
Taro
1
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 +149.3%
Contains more FatsFats +1570%
Contains more WaterWater +18.5%
Contains more OtherOther +180.8%
Contains more CarbsCarbs +353.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Taro
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 +13537.5%
Contains more Poly. FatPolyunsaturated fat +832.5%
Contains less Sat. FatSaturated fat -80.8%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.