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Sweet potato vs Taro - In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Taro

  • Sweet potato is higher in Vitamin A RAE, and Vitamin B5, yet Taro is higher in Vitamin E , Potassium, Vitamin B6, Manganese, and Phosphorus.
  • Sweet potato covers your daily Vitamin A RAE needs 78% more than Taro.
  • Sweet potato contains 10 times more Sugar than Taro. While Sweet potato contains 4.18g of Sugar, Taro contains only 0.4g.

Food varieties used in this article are Sweet potato, raw, unprepared and Taro, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +10.9%
Contains more Zinc +30.4%
Contains more Calcium +43.3%
Contains more Magnesium +32%
Contains more Phosphorus +78.7%
Contains more Potassium +75.4%
Contains less Sodium -80%
Contains more Copper +13.9%
Equal in Iron - 0.55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Contains more Iron +10.9%
Contains more Zinc +30.4%
Contains more Calcium +43.3%
Contains more Magnesium +32%
Contains more Phosphorus +78.7%
Contains more Potassium +75.4%
Contains less Sodium -80%
Contains more Copper +13.9%
Equal in Iron - 0.55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Taro
Contains more Vitamin A +18567.1%
Contains more Vitamin B2 +144%
Contains more Vitamin B5 +164%
Contains more Vitamin K +80%
Contains more Vitamin E +815.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B6 +35.4%
Contains more Folate +100%
Equal in Vitamin B3 - 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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +18567.1%
Contains more Vitamin B2 +144%
Contains more Vitamin B5 +164%
Contains more Vitamin K +80%
Contains more Vitamin E +815.4%
Contains more Vitamin C +87.5%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B6 +35.4%
Contains more Folate +100%
Equal in Vitamin B3 - 0.6

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Taro
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Taro Opinion
Net carbs 17.12g 22.36g Taro
Protein 1.57g 1.5g Sweet potato
Fats 0.05g 0.2g Taro
Carbs 20.12g 26.46g Taro
Calories 86kcal 112kcal Taro
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 0.4g Taro
Fiber 3g 4.1g Taro
Calcium 30mg 43mg Taro
Iron 0.61mg 0.55mg Sweet potato
Magnesium 25mg 33mg Taro
Phosphorus 47mg 84mg Taro
Potassium 337mg 591mg Taro
Sodium 55mg 11mg Taro
Zinc 0.3mg 0.23mg Sweet potato
Copper 0.151mg 0.172mg Taro
Vitamin A 14187IU 76IU Sweet potato
Vitamin E 0.26mg 2.38mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 4.5mg Taro
Vitamin B1 0.078mg 0.095mg Taro
Vitamin B2 0.061mg 0.025mg Sweet potato
Vitamin B3 0.557mg 0.6mg Taro
Vitamin B5 0.8mg 0.303mg Sweet potato
Vitamin B6 0.209mg 0.283mg Taro
Folate 11µg 22µg Taro
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 1µg Sweet potato
Tryptophan 0.031mg 0.023mg Sweet potato
Threonine 0.083mg 0.069mg Sweet potato
Isoleucine 0.055mg 0.054mg Sweet potato
Leucine 0.092mg 0.111mg Taro
Lysine 0.066mg 0.067mg Taro
Methionine 0.029mg 0.02mg Sweet potato
Phenylalanine 0.089mg 0.082mg Sweet potato
Valine 0.086mg 0.082mg Sweet potato
Histidine 0.031mg 0.034mg Taro
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.041g Sweet potato
Monounsaturated Fat 0.001g 0.016g Taro
Polyunsaturated fat 0.014g 0.083g Taro

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
18
Taro
Mineral Summary Score
21
Sweet potato
26
Taro

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
9%
Taro
Carbohydrates
20%
Sweet potato
26%
Taro
Fats
0%
Sweet potato
1%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 3.78g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 44mg)
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 lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.023g)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.