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Sweet potato vs. Taro — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Taro?

  • Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Vitamin B2, and Vitamin B3, while Taro is higher in Vitamin E .
  • Sweet potato's daily need coverage for Vitamin A RAE is 106% higher.
  • Taro has 4 times less Vitamin C than Sweet potato. Sweet potato has 19.6mg of Vitamin C, while Taro has 4.5mg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Taro, raw types in this comparison.

Infographic

Sweet potato vs Taro infographic
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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.
Contains more Iron +25.5%
Contains more Zinc +39.1%
Contains more Manganese +29.8%
Contains more Calcium +13.2%
Contains more Magnesium +22.2%
Contains more Phosphorus +55.6%
Contains more Potassium +24.4%
Contains less Sodium -69.4%
Contains more Selenium +250%
Equal in Copper - 0.172
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Iron +25.5%
Contains more Zinc +39.1%
Contains more Manganese +29.8%
Contains more Calcium +13.2%
Contains more Magnesium +22.2%
Contains more Phosphorus +55.6%
Contains more Potassium +24.4%
Contains less Sodium -69.4%
Contains more Selenium +250%
Equal in Copper - 0.172

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.
:
2
Taro
Contains more Vitamin A +25186.8%
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +324%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +191.7%
Contains more Vitamin K +130%
Contains more Vitamin E +235.2%
Contains more Folate +266.7%
Equal in Vitamin B6 - 0.283
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +25186.8%
Contains more Vitamin C +335.6%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +324%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +191.7%
Contains more Vitamin K +130%
Contains more Vitamin E +235.2%
Contains more Folate +266.7%
Equal in Vitamin B6 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34%
Contains more Other +12.5%
Contains more Fats +33.3%
Contains more Carbs +27.8%
Equal in Water - 70.64
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +34%
Contains more Other +12.5%
Contains more Fats +33.3%
Contains more Carbs +27.8%
Equal in Water - 70.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +10.8%
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +700%
Equal in Polyunsaturated fat - 0.083
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +10.8%
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +700%
Equal in Polyunsaturated fat - 0.083

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Taro Opinion
Net carbs 17.41g 22.36g Taro
Protein 2.01g 1.5g Sweet potato
Fats 0.15g 0.2g Taro
Carbs 20.71g 26.46g Taro
Calories 90kcal 112kcal Taro
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.4g Taro
Fiber 3.3g 4.1g Taro
Calcium 38mg 43mg Taro
Iron 0.69mg 0.55mg Sweet potato
Magnesium 27mg 33mg Taro
Phosphorus 54mg 84mg Taro
Potassium 475mg 591mg Taro
Sodium 36mg 11mg Taro
Zinc 0.32mg 0.23mg Sweet potato
Copper 0.161mg 0.172mg Taro
Manganese 0.497mg 0.383mg Sweet potato
Selenium 0.2µg 0.7µg Taro
Vitamin A 19218IU 76IU Sweet potato
Vitamin A RAE 961µg 4µg Sweet potato
Vitamin E 0.71mg 2.38mg Taro
Vitamin C 19.6mg 4.5mg Sweet potato
Vitamin B1 0.107mg 0.095mg Sweet potato
Vitamin B2 0.106mg 0.025mg Sweet potato
Vitamin B3 1.487mg 0.6mg Sweet potato
Vitamin B5 0.884mg 0.303mg Sweet potato
Vitamin B6 0.286mg 0.283mg Sweet potato
Folate 6µg 22µg Taro
Vitamin K 2.3µg 1µg Sweet potato
Tryptophan 0.04mg 0.023mg Sweet potato
Threonine 0.107mg 0.069mg Sweet potato
Isoleucine 0.07mg 0.054mg Sweet potato
Leucine 0.118mg 0.111mg Sweet potato
Lysine 0.084mg 0.067mg Sweet potato
Methionine 0.037mg 0.02mg Sweet potato
Phenylalanine 0.114mg 0.082mg Sweet potato
Valine 0.11mg 0.082mg Sweet potato
Histidine 0.039mg 0.034mg Sweet potato
Saturated Fat 0.052g 0.041g Taro
Monounsaturated Fat 0.002g 0.016g Taro
Polyunsaturated fat 0.092g 0.083g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
18%
Taro
Minerals Daily Need Coverage Score
25%
Sweet potato
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 16)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.