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  6. Seaweed vs. Taro

Seaweed vs. Taro — In-Depth Nutrition Comparison

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Summary of differences between seaweed and taro

  • Seaweed has more vitamin K, folate, iron, magnesium, and calcium; however, taro is higher in vitamin B6, potassium, fiber, and vitamin E.
  • Seaweed covers your daily need for vitamin K, 54% more than taro.
  • Seaweed has 21 times more sodium than taro. While seaweed has 233mg of sodium, taro has only 11mg.

These are the specific foods used in this comparison Seaweed, kelp, raw and Taro, raw.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Taro
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 MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +290.7%
Contains more IronIron +418.2%
Contains more ZincZinc +434.8%
Contains more PotassiumPotassium +564%
Contains more CopperCopper +32.3%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +91.5%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Taro
Taro
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +111.9%
Contains more Vitamin KVitamin K +6500%
Contains more FolateFolate +718.2%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +173.6%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B6Vitamin B6 +14050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Taro DV% diff.
Vitamin K 66µg 1µg 54%
Folate 180µg 22µg 40%
Iron 2.85mg 0.55mg 29%
Vitamin B6 0.002mg 0.283mg 22%
Magnesium 121mg 33mg 21%
Potassium 89mg 591mg 15%
Calcium 168mg 43mg 13%
Fiber 1.3g 4.1g 11%
Sodium 233mg 11mg 10%
Vitamin E 0.87mg 2.38mg 10%
Vitamin B2 0.15mg 0.025mg 10%
Zinc 1.23mg 0.23mg 9%
Manganese 0.2mg 0.383mg 8%
Vitamin B5 0.642mg 0.303mg 7%
Carbs 9.57g 26.46g 6%
Phosphorus 42mg 84mg 6%
Copper 0.13mg 0.172mg 5%
Vitamin B1 0.05mg 0.095mg 4%
Calories 43kcal 112kcal 3%
Vitamin C 3mg 4.5mg 2%
Fats 0.56g 0.2g 1%
Vitamin B3 0.47mg 0.6mg 1%
Choline 12.8mg 17.3mg 1%
Saturated fat 0.247g 0.041g 1%
Protein 1.68g 1.5g 0%
Protein per 100 calories 3.9g 1.3g N/A
Calories per 10 g protein 256kcal 747kcal N/A
Weight per 100 calories 233g 89g N/A
Net carbs 8.27g 22.36g N/A
Sugar 0.6g 0.4g N/A
Vitamin A 6µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.098g 0.016g 0%
Polyunsaturated fat 0.047g 0.083g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.055mg 0.069mg 0%
Isoleucine 0.076mg 0.054mg 0%
Leucine 0.083mg 0.111mg 0%
Lysine 0.082mg 0.067mg 0%
Methionine 0.025mg 0.02mg 0%
Phenylalanine 0.043mg 0.082mg 0%
Valine 0.072mg 0.082mg 0%
Histidine 0.024mg 0.034mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +12%
Contains more FatsFats +180%
Contains more WaterWater +15.5%
Contains more OtherOther +450.8%
Contains more CarbsCarbs +176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Taro
Taro
2
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 +512.5%
Contains less Sat. FatSaturated fat -83.4%
Contains more Poly. FatPolyunsaturated fat +76.6%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.