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Pumpkin vs Taro - In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Taro

  • Pumpkin has more Vitamin A RAE, and Vitamin B2, however Taro is richer in Vitamin B6, Fiber, Manganese, Vitamin E , Potassium, and Phosphorus.
  • Pumpkin covers your daily Vitamin A RAE needs 47% more than Taro.
  • Taro has 4 times less Vitamin B2 than Pumpkin. Pumpkin has 0.11mg of Vitamin B2, while Taro has 0.025mg.

Specific food types used in this comparison are Pumpkin, raw and Taro, raw.

Infographic

Pumpkin vs Taro infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Taro
Contains more Iron +45.5%
Contains less Sodium -90.9%
Contains more Zinc +39.1%
Contains more Calcium +104.8%
Contains more Magnesium +175%
Contains more Phosphorus +90.9%
Contains more Potassium +73.8%
Contains more Copper +35.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Contains more Iron +45.5%
Contains less Sodium -90.9%
Contains more Zinc +39.1%
Contains more Calcium +104.8%
Contains more Magnesium +175%
Contains more Phosphorus +90.9%
Contains more Potassium +73.8%
Contains more Copper +35.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Taro
Contains more Vitamin A +11101.3%
Contains more Vitamin C +100%
Contains more Vitamin B2 +340%
Contains more Vitamin E +124.5%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +363.9%
Contains more Folate +37.5%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.303
Equal in Vitamin K - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +11101.3%
Contains more Vitamin C +100%
Contains more Vitamin B2 +340%
Contains more Vitamin E +124.5%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +363.9%
Contains more Folate +37.5%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.303
Equal in Vitamin K - 1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Taro
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Taro Opinion
Net carbs 6g 22.36g Taro
Protein 1g 1.5g Taro
Fats 0.1g 0.2g Taro
Carbs 6.5g 26.46g Taro
Calories 26kcal 112kcal Taro
Starch g g
Fructose g g
Sugar 2.76g 0.4g Taro
Fiber 0.5g 4.1g Taro
Calcium 21mg 43mg Taro
Iron 0.8mg 0.55mg Pumpkin
Magnesium 12mg 33mg Taro
Phosphorus 44mg 84mg Taro
Potassium 340mg 591mg Taro
Sodium 1mg 11mg Pumpkin
Zinc 0.32mg 0.23mg Pumpkin
Copper 0.127mg 0.172mg Taro
Vitamin A 8513IU 76IU Pumpkin
Vitamin E 1.06mg 2.38mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 4.5mg Pumpkin
Vitamin B1 0.05mg 0.095mg Taro
Vitamin B2 0.11mg 0.025mg Pumpkin
Vitamin B3 0.6mg 0.6mg
Vitamin B5 0.298mg 0.303mg Taro
Vitamin B6 0.061mg 0.283mg Taro
Folate 16µg 22µg Taro
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 1µg Pumpkin
Tryptophan 0.012mg 0.023mg Taro
Threonine 0.029mg 0.069mg Taro
Isoleucine 0.031mg 0.054mg Taro
Leucine 0.046mg 0.111mg Taro
Lysine 0.054mg 0.067mg Taro
Methionine 0.011mg 0.02mg Taro
Phenylalanine 0.032mg 0.082mg Taro
Valine 0.035mg 0.082mg Taro
Histidine 0.016mg 0.034mg Taro
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.041g Taro
Monounsaturated Fat 0.013g 0.016g Taro
Polyunsaturated fat 0.005g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
18
Taro
Mineral Summary Score
18
Pumpkin
26
Taro

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
9%
Taro
Carbohydrates
7%
Pumpkin
26%
Taro
Fats
0%
Pumpkin
1%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 10)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.