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  6. Spinach vs. Taro leaves

Spinach vs. Taro leaves — In-Depth Nutrition Comparison

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How are Spinach and Taro leaves different?

  • Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Manganese, and Vitamin B6, while Taro leaves are higher in Vitamin C, Vitamin B2, Copper, and Vitamin B1.
  • Spinach covers your daily need of Vitamin K 321% more than Taro leaves.
  • Spinach contains 2 times more Vitamin A RAE than Taro leaves. Spinach contains 524µg of Vitamin A RAE, while Taro leaves contain 241µg.

Spinach, cooked, boiled, drained, without salt and Taro leaves, raw types were used in this article.

Infographic

Spinach vs Taro leaves 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.
Spinach
Spinach
6
:
4
Taro leaves
Taro leaves
Contains more Calcium +27.1%
Contains more Iron +58.7%
Contains more Magnesium +93.3%
Contains more Zinc +85.4%
Contains more Manganese +31%
Contains more Selenium +66.7%
Contains more Potassium +39.1%
Contains less Sodium -95.7%
Contains more Copper +55.2%
Equal in Phosphorus - 60
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Contains more Calcium +27.1%
Contains more Iron +58.7%
Contains more Magnesium +93.3%
Contains more Zinc +85.4%
Contains more Manganese +31%
Contains more Selenium +66.7%
Contains more Potassium +39.1%
Contains less Sodium -95.7%
Contains more Copper +55.2%
Equal in Phosphorus - 60

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.
Spinach
Spinach
6
:
4
Taro leaves
Taro leaves
Contains more Vitamin A +117.2%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +65.8%
Contains more Folate +15.9%
Contains more Vitamin K +354.5%
Contains more Vitamin C +430.6%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +208.8%
Equal in Vitamin E - 2.02
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Taro leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
Contains more Vitamin A +117.2%
Contains more Vitamin B5 +72.6%
Contains more Vitamin B6 +65.8%
Contains more Folate +15.9%
Contains more Vitamin K +354.5%
Contains more Vitamin C +430.6%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +208.8%
Equal in Vitamin E - 2.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Taro leaves
Taro leaves
Contains more Protein +67.7%
Contains more Fats +184.6%
Contains more Carbs +78.7%
Equal in Water - 85.66
Equal in Other - 1.92
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more Protein +67.7%
Contains more Fats +184.6%
Contains more Carbs +78.7%
Equal in Water - 85.66
Equal in Other - 1.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Taro leaves
Taro leaves
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +181.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +181.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Taro leaves Opinion
Net carbs 1.35g 3g Taro leaves
Protein 2.97g 4.98g Taro leaves
Fats 0.26g 0.74g Taro leaves
Carbs 3.75g 6.7g Taro leaves
Calories 23kcal 42kcal Taro leaves
Sugar 0.43g 3.01g Spinach
Fiber 2.4g 3.7g Taro leaves
Calcium 136mg 107mg Spinach
Iron 3.57mg 2.25mg Spinach
Magnesium 87mg 45mg Spinach
Phosphorus 56mg 60mg Taro leaves
Potassium 466mg 648mg Taro leaves
Sodium 70mg 3mg Taro leaves
Zinc 0.76mg 0.41mg Spinach
Copper 0.174mg 0.27mg Taro leaves
Manganese 0.935mg 0.714mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 4825IU Spinach
Vitamin A RAE 524µg 241µg Spinach
Vitamin E 2.08mg 2.02mg Spinach
Vitamin C 9.8mg 52mg Taro leaves
Vitamin B1 0.095mg 0.209mg Taro leaves
Vitamin B2 0.236mg 0.456mg Taro leaves
Vitamin B3 0.49mg 1.513mg Taro leaves
Vitamin B5 0.145mg 0.084mg Spinach
Vitamin B6 0.242mg 0.146mg Spinach
Folate 146µg 126µg Spinach
Vitamin K 493.6µg 108.6µg Spinach
Tryptophan 0.04mg 0.048mg Taro leaves
Threonine 0.127mg 0.167mg Taro leaves
Isoleucine 0.152mg 0.26mg Taro leaves
Leucine 0.231mg 0.392mg Taro leaves
Lysine 0.182mg 0.246mg Taro leaves
Methionine 0.055mg 0.079mg Taro leaves
Phenylalanine 0.134mg 0.195mg Taro leaves
Valine 0.168mg 0.256mg Taro leaves
Histidine 0.066mg 0.114mg Taro leaves
Saturated Fat 0.043g 0.151g Spinach
Monounsaturated Fat 0.006g 0.06g Taro leaves
Polyunsaturated fat 0.109g 0.307g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Taro leaves
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
183%
Spinach
91%
Taro leaves
Minerals Daily Need Coverage Score
52%
Spinach
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.58g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.108g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.