Quinoa vs. Taro — In-Depth Nutrition Comparison
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A recap on differences between quinoa and taro
- Quinoa is higher in iron, manganese, phosphorus, zinc, magnesium, and vitamin B2, yet taro is higher in potassium, vitamin B6, vitamin E, and fiber.
- Taro covers your daily potassium needs 12% more than quinoa.
- Quinoa contains 5 times more zinc than taro. While quinoa contains 1.09mg of zinc, taro contains only 0.23mg.
Food varieties used in this article are Quinoa, cooked and Taro, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +93.9% |
| Contains more IronIron | +170.9% |
| Contains more CopperCopper | +11.6% |
| Contains more ZincZinc | +373.9% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +64.8% |
| Contains more SeleniumSelenium | +300% |
| Contains more CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +243.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +12.6% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more FolateFolate | +90.9% |
| Contains more CholineCholine | +32.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +277.8% |
| Contains more Vitamin B3Vitamin B3 | +45.6% |
| Contains more Vitamin B6Vitamin B6 | +130.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 172mg | 591mg | 12% |
| Vitamin E | 0.63mg | 2.38mg | 12% |
| Iron | 1.49mg | 0.55mg | 12% |
| Vitamin B6 | 0.123mg | 0.283mg | 12% |
| Manganese | 0.631mg | 0.383mg | 11% |
| Phosphorus | 152mg | 84mg | 10% |
| Zinc | 1.09mg | 0.23mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.083g | 7% |
| Magnesium | 64mg | 33mg | 7% |
| Vitamin B2 | 0.11mg | 0.025mg | 7% |
| Vitamin B5 | 0.303mg | 6% | |
| Protein | 4.4g | 1.5g | 6% |
| Folate | 42µg | 22µg | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Fiber | 2.8g | 4.1g | 5% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Calcium | 17mg | 43mg | 3% |
| Fats | 1.92g | 0.2g | 3% |
| Copper | 0.192mg | 0.172mg | 2% |
| Carbs | 21.3g | 26.46g | 2% |
| Vitamin B3 | 0.412mg | 0.6mg | 1% |
| Vitamin B1 | 0.107mg | 0.095mg | 1% |
| Choline | 23mg | 17.3mg | 1% |
| Saturated fat | 0.231g | 0.041g | 1% |
| Monounsaturated fat | 0.528g | 0.016g | 1% |
| Vitamin K | 0µg | 1µg | 1% |
| Calories | 120kcal | 112kcal | 0% |
| Net carbs | 18.5g | 22.36g | N/A |
| Sugar | 0.87g | 0.4g | N/A |
| Sodium | 7mg | 11mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.052mg | 0.023mg | 0% |
| Threonine | 0.131mg | 0.069mg | 0% |
| Isoleucine | 0.157mg | 0.054mg | 0% |
| Leucine | 0.261mg | 0.111mg | 0% |
| Lysine | 0.239mg | 0.067mg | 0% |
| Methionine | 0.096mg | 0.02mg | 0% |
| Phenylalanine | 0.185mg | 0.082mg | 0% |
| Valine | 0.185mg | 0.082mg | 0% |
| Histidine | 0.127mg | 0.034mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +193.3% |
| Contains more FatsFats | +860% |
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +55.8% |
~equal in
Water
~70.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3200% |
| Contains more Poly. FatPolyunsaturated fat | +1198.8% |
| Contains less Sat. FatSaturated fat | -82.3% |
