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  6. Soup beans vs. Taro

Soup beans vs. Taro — In-Depth Nutrition Comparison

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A recap on differences between soup beans and taro

  • Soup beans are higher in vitamin A, selenium, and iron, yet taro is higher in vitamin B6, potassium, and vitamin B5.
  • Soup beans cover your daily vitamin A needs 31% more than taro.
  • Soup beans contain 36 times more sodium than taro. While soup beans contain 400mg of sodium, taro contains only 11mg.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Taro, raw.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Taro
Taro
6
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 IronIron +141.8%
Contains more ZincZinc +91.3%
Contains more SeleniumSelenium +885.7%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +34.4%
Contains more PotassiumPotassium +237.7%
Contains more PhosphorusPhosphorus +42.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +32.1%
~equal in Copper ~0.172mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Taro
Taro
8
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 AVitamin A +1925%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B5Vitamin B5 +657.5%
Contains more Vitamin B6Vitamin B6 +466%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Taro DV% diff.
Vitamin B6 0.05mg 0.283mg 18%
Sodium 400mg 11mg 17%
Vitamin E 2.38mg 16%
Potassium 175mg 591mg 12%
Selenium 6.9µg 0.7µg 11%
Iron 1.33mg 0.55mg 10%
Vitamin A 81µg 4µg 9%
Protein 5.19g 1.5g 7%
Saturated fat 1.37g 0.041g 6%
Fats 3.5g 0.2g 5%
Vitamin B5 0.04mg 0.303mg 5%
Carbs 11.16g 26.46g 5%
Manganese 0.29mg 0.383mg 4%
Phosphorus 59mg 84mg 4%
Monounsaturated fat 1.58g 0.016g 4%
Folate 12µg 22µg 3%
Vitamin B2 0.06mg 0.025mg 3%
Vitamin B1 0.06mg 0.095mg 3%
Magnesium 19mg 33mg 3%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 4.5mg 3%
Choline 17.3mg 3%
Zinc 0.44mg 0.23mg 2%
Fiber 4.6g 4.1g 2%
Polyunsaturated fat 0.39g 0.083g 2%
Vitamin K 1µg 1%
Calories 95kcal 112kcal 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B3 0.7mg 0.6mg 1%
Copper 0.16mg 0.172mg 1%
Calcium 32mg 43mg 1%
Net carbs 6.56g 22.36g N/A
Sugar 0.4g N/A
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +246%
Contains more FatsFats +1650%
Contains more WaterWater +11.3%
Contains more OtherOther +26.7%
Contains more CarbsCarbs +137.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Taro
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 +9775%
Contains more Poly. FatPolyunsaturated fat +369.9%
Contains less Sat. FatSaturated fat -97%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.