Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flax seeds vs. Taro — In-Depth Nutrition Comparison

Compare

How are flax seeds and taro different?

  • Flax seeds are higher than taro in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds cover your daily need for vitamin B1, 129% more than taro.
  • Flax seeds contain 36 times more selenium than taro. Flax seeds contain 25.4µg of selenium, while taro contains 0.7µg.

Seeds, flaxseed and Taro, raw types were used in this article.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Taro
1
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 +1087.9%
Contains more CalciumCalcium +493%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +941.8%
Contains more CopperCopper +609.3%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +664.3%
Contains more ManganeseManganese +548%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -63.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Taro
3
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 B1Vitamin B1 +1630.5%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +413.3%
Contains more Vitamin B5Vitamin B5 +225.1%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin KVitamin K +330%
Contains more FolateFolate +295.5%
Contains more CholineCholine +354.9%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +667.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
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 +1119.3%
Contains more FatsFats +20980%
Contains more OtherOther +209.2%
Contains more WaterWater +914.9%
~equal in Carbs ~26.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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 +46943.8%
Contains more Poly. FatPolyunsaturated fat +34514.5%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Taro
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Taro DV% diff.
Polyunsaturated fat 28.73g 0.083g 191%
Vitamin B1 1.644mg 0.095mg 129%
Copper 1.22mg 0.172mg 116%
Fiber 27.3g 4.1g 93%
Manganese 2.482mg 0.383mg 91%
Magnesium 392mg 33mg 85%
Phosphorus 642mg 84mg 80%
Fats 42.16g 0.2g 65%
Iron 5.73mg 0.55mg 65%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.23mg 37%
Protein 18.29g 1.5g 34%
Calories 534kcal 112kcal 21%
Calcium 255mg 43mg 21%
Monounsaturated fat 7.527g 0.016g 19%
Vitamin B3 3.08mg 0.6mg 16%
Folate 87µg 22µg 16%
Saturated fat 3.663g 0.041g 16%
Vitamin B6 0.473mg 0.283mg 15%
Vitamin E 0.31mg 2.38mg 14%
Vitamin B5 0.985mg 0.303mg 14%
Choline 78.7mg 17.3mg 11%
Vitamin B2 0.161mg 0.025mg 10%
Potassium 813mg 591mg 7%
Vitamin C 0.6mg 4.5mg 4%
Vitamin K 4.3µg 1µg 3%
Sodium 30mg 11mg 1%
Carbs 28.88g 26.46g 1%
Net carbs 1.58g 22.36g N/A
Sugar 1.55g 0.4g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.297mg 0.023mg 0%
Threonine 0.766mg 0.069mg 0%
Isoleucine 0.896mg 0.054mg 0%
Leucine 1.235mg 0.111mg 0%
Lysine 0.862mg 0.067mg 0%
Methionine 0.37mg 0.02mg 0%
Phenylalanine 0.957mg 0.082mg 0%
Valine 1.072mg 0.082mg 0%
Histidine 0.472mg 0.034mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Taro
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
62%
Flax seeds
17%
Taro
Minerals Daily Need Coverage Score
191%
Flax seeds
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 3.622g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 54)
Which food is cheaper?
Taro
Taro is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.