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  6. Spinach raw vs. Taro

Spinach raw vs. Taro — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and taro

  • Spinach raw is higher in vitamin K, vitamin A, folate, iron, vitamin C, manganese, vitamin B2, and magnesium, yet taro is higher in fiber and vitamin B6.
  • Spinach raw covers your daily vitamin K needs 402% more than taro.
  • Spinach raw contains 123 times more vitamin A than taro. While spinach raw contains 9377IU of vitamin A, taro contains only 76IU.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Taro, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Taro
Taro
3
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 +139.4%
Contains more CalciumCalcium +130.2%
Contains more IronIron +392.7%
Contains more ZincZinc +130.4%
Contains more ManganeseManganese +134.2%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +32.3%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -86.1%
~equal in Potassium ~591mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Taro
Taro
4
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 CVitamin C +524.4%
Contains more Vitamin AVitamin A +11625%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin KVitamin K +48190%
Contains more FolateFolate +781.8%
Contains more CholineCholine +11.6%
Contains more Vitamin EVitamin E +17.2%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B5Vitamin B5 +366.2%
Contains more Vitamin B6Vitamin B6 +45.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Taro DV% diff.
Vitamin K 482.9µg 1µg 402%
Vitamin A 469µg 4µg 52%
Folate 194µg 22µg 43%
Iron 2.71mg 0.55mg 27%
Vitamin C 28.1mg 4.5mg 26%
Manganese 0.897mg 0.383mg 22%
Vitamin B2 0.189mg 0.025mg 13%
Magnesium 79mg 33mg 11%
Carbs 3.63g 26.46g 8%
Fiber 2.2g 4.1g 8%
Vitamin B6 0.195mg 0.283mg 7%
Calcium 99mg 43mg 6%
Vitamin B5 0.065mg 0.303mg 5%
Copper 0.13mg 0.172mg 5%
Phosphorus 49mg 84mg 5%
Calories 23kcal 112kcal 4%
Sodium 79mg 11mg 3%
Zinc 0.53mg 0.23mg 3%
Protein 2.86g 1.5g 3%
Vitamin E 2.03mg 2.38mg 2%
Polyunsaturated fat 0.165g 0.083g 1%
Vitamin B1 0.078mg 0.095mg 1%
Vitamin B3 0.724mg 0.6mg 1%
Selenium 1µg 0.7µg 1%
Potassium 558mg 591mg 1%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 22.36g N/A
Sugar 0.42g 0.4g N/A
Choline 19.3mg 17.3mg 0%
Saturated fat 0.063g 0.041g 0%
Monounsaturated fat 0.01g 0.016g 0%
Tryptophan 0.039mg 0.023mg 0%
Threonine 0.122mg 0.069mg 0%
Isoleucine 0.147mg 0.054mg 0%
Leucine 0.223mg 0.111mg 0%
Lysine 0.174mg 0.067mg 0%
Methionine 0.053mg 0.02mg 0%
Phenylalanine 0.129mg 0.082mg 0%
Valine 0.161mg 0.082mg 0%
Histidine 0.064mg 0.034mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +90.7%
Contains more FatsFats +95%
Contains more WaterWater +29.4%
Contains more OtherOther +43.3%
Contains more CarbsCarbs +628.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 Poly. FatPolyunsaturated fat +98.8%
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +60%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.