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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 of 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.
:
5
Taro
Contains more Calcium +290.7%
Contains more Iron +418.2%
Contains more Magnesium +266.7%
Contains more Zinc +434.8%
Contains more Phosphorus +100%
Contains more Potassium +564%
Contains less Sodium -95.3%
Contains more Copper +32.3%
Contains more Manganese +91.5%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +290.7%
Contains more Iron +418.2%
Contains more Magnesium +266.7%
Contains more Zinc +434.8%
Contains more Phosphorus +100%
Contains more Potassium +564%
Contains less Sodium -95.3%
Contains more Copper +32.3%
Contains more Manganese +91.5%
Equal in Selenium - 0.7

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.
:
5
Taro
Contains more Vitamin A +52.6%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +111.9%
Contains more Folate +718.2%
Contains more Vitamin K +6500%
Contains more Vitamin E +173.6%
Contains more Vitamin C +50%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +14050%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 +52.6%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +111.9%
Contains more Folate +718.2%
Contains more Vitamin K +6500%
Contains more Vitamin E +173.6%
Contains more Vitamin C +50%
Contains more Vitamin B1 +90%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B6 +14050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Taro
Contains more Protein +12%
Contains more Fats +180%
Contains more Water +15.5%
Contains more Other +450.8%
Contains more Carbs +176.5%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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 +12%
Contains more Fats +180%
Contains more Water +15.5%
Contains more Other +450.8%
Contains more Carbs +176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Taro
Contains more Monounsaturated Fat +512.5%
Contains less Saturated Fat -83.4%
Contains more Polyunsaturated fat +76.6%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +512.5%
Contains less Saturated Fat -83.4%
Contains more Polyunsaturated fat +76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed 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 Seaweed Taro Opinion
Net carbs 8.27g 22.36g Taro
Protein 1.68g 1.5g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 26.46g Taro
Calories 43kcal 112kcal Taro
Sugar 0.6g 0.4g Taro
Fiber 1.3g 4.1g Taro
Calcium 168mg 43mg Seaweed
Iron 2.85mg 0.55mg Seaweed
Magnesium 121mg 33mg Seaweed
Phosphorus 42mg 84mg Taro
Potassium 89mg 591mg Taro
Sodium 233mg 11mg Taro
Zinc 1.23mg 0.23mg Seaweed
Copper 0.13mg 0.172mg Taro
Manganese 0.2mg 0.383mg Taro
Selenium 0.7µg 0.7µg
Vitamin A 116IU 76IU Seaweed
Vitamin A RAE 6µg 4µg Seaweed
Vitamin E 0.87mg 2.38mg Taro
Vitamin C 3mg 4.5mg Taro
Vitamin B1 0.05mg 0.095mg Taro
Vitamin B2 0.15mg 0.025mg Seaweed
Vitamin B3 0.47mg 0.6mg Taro
Vitamin B5 0.642mg 0.303mg Seaweed
Vitamin B6 0.002mg 0.283mg Taro
Folate 180µg 22µg Seaweed
Vitamin K 66µg 1µg Seaweed
Tryptophan 0.048mg 0.023mg Seaweed
Threonine 0.055mg 0.069mg Taro
Isoleucine 0.076mg 0.054mg Seaweed
Leucine 0.083mg 0.111mg Taro
Lysine 0.082mg 0.067mg Seaweed
Methionine 0.025mg 0.02mg Seaweed
Phenylalanine 0.043mg 0.082mg Taro
Valine 0.072mg 0.082mg Taro
Histidine 0.024mg 0.034mg Taro
Saturated Fat 0.247g 0.041g Taro
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.016g Seaweed
Polyunsaturated fat 0.047g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
18%
Taro
Minerals Daily Need Coverage Score
41%
Seaweed
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 222mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.206g)
Which food is lower in glycemic index?
Seaweed
Seaweed 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. 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.