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Taro leaves vs. Cassava — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Taro leaves
vs
Cassava

Summary

Taro leaves are higher in minerals, vitamins, and fiber than cassava. They also have lower sodium.

On the other hand, caraway seeds have lower fats and sugars.

Introduction

We will compare cassava and taro leaves regarding nutrition and health impact.

What's The Actual Difference?

Taro is a root vegetable that belongs to the family Araceae. Cassava, also known as yuca or manioc, is native to South America and belongs to the Euphorbiaceae family. Cassava is a perennial plant, but it is grown as an annual crop. Taro leaves have a mild, nutty flavor with slight metallic notes when cooked. Cassava root has an earthy, slightly sweet, nutty flavor with a hint of bitterness. It benefits from being cooked with strong-flavored ingredients because it is mild.

Nutrition

At the bottom of this page, nutrition infographics visually show the differences between these plants.

Vitamins

Taro leaves have higher vitamin content than cassava. Tarro leaves contain 40 times more Vitamin A, nine times more Vitamin E, and eight times more Vitamin B2.

100g of taro leaves can fully cover your daily Vitamin A need.

Moreover, taro leaves have more Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin K, and folate.

On the other hand, cassava has more Vitamin B5.

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.
:
Contains more Vitamin A +37015.4%
Contains more Vitamin E +963.2%
Contains more Vitamin C +152.4%
Contains more Vitamin B1 +140.2%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +77.2%
Contains more Vitamin B6 +65.9%
Contains more Folate +366.7%
Contains more Vitamin K +5615.8%
Contains more Vitamin B5 +27.4%
Contains more Choline +85.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 7% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +37015.4%
Contains more Vitamin E +963.2%
Contains more Vitamin C +152.4%
Contains more Vitamin B1 +140.2%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +77.2%
Contains more Vitamin B6 +65.9%
Contains more Folate +366.7%
Contains more Vitamin K +5615.8%
Contains more Vitamin B5 +27.4%
Contains more Choline +85.2%

Minerals

Taro leaves have more minerals than cassava. They contain five times more calcium, seven times more iron, zinc, phosphorus, potassium, copper, and magnesium than potatoes.

100g of taro leaves can cover your daily copper need.

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 Calcium +568.8%
Contains more Iron +733.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +122.2%
Contains more Potassium +139.1%
Contains less Sodium -78.6%
Contains more Zinc +20.6%
Contains more Copper +170%
Contains more Manganese +85.9%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +568.8%
Contains more Iron +733.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +122.2%
Contains more Potassium +139.1%
Contains less Sodium -78.6%
Contains more Zinc +20.6%
Contains more Copper +170%
Contains more Manganese +85.9%
Contains more Selenium +28.6%

Calories

The number of calories of cassava is four times higher than that of taro leaves. Cassava contains 160 calories per 100g, whereas taro leaves contain only 42 calories per 100g.

Carbs

The carb number of cassava is six times higher than that of taro leaves. They have 38 g of carbs, whereas taro leaves have only 6.7g.

Fiber

Taro leaves contain more fiber than cassava. They have 3.7g of fiber per 100g, while cassava has 1.8g.

Health Impact

Diabetes

Taro leaves contain resistant starch, a type of starch that humans cannot digest and thus does not raise blood sugar levels. Resistant starch accounts for approximately 12% of the starch in cooked taro root, making it one of the better sources of this nutrient, especially for people who manage their blood glucose levels [1].

Side Effects

Toxicity

Cassavas may produce solanine, a toxic glycoalkaloid. These plants can produce solanine, especially when sunlight or other unfavorable conditions. Poisoning includes diarrhea, vomiting, fever, and abdominal pains [2].

Oxalate is a naturally occurring compound found in many plants, but its high amounts can harm your health. When eaten raw, taro leaves can be toxic due to their high oxalate content. Some people at risk for kidney stones may need to avoid oxalate-containing foods, as oxalates can contribute to their formation [3].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Taro leaves vs Cassava infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +266.2%
Contains more Fats +164.3%
Contains more Water +43.5%
Contains more Other +209.7%
Contains more Carbs +468.1%
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +266.2%
Contains more Fats +164.3%
Contains more Water +43.5%
Contains more Other +209.7%
Contains more Carbs +468.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +539.6%
Contains less Saturated Fat -51%
Contains more Monounsaturated Fat +25%
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +539.6%
Contains less Saturated Fat -51%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro leaves Cassava Opinion
Net carbs 3g 36.26g Cassava
Protein 4.98g 1.36g Taro leaves
Fats 0.74g 0.28g Taro leaves
Carbs 6.7g 38.06g Cassava
Calories 42kcal 160kcal Cassava
Sugar 3.01g 1.7g Cassava
Fiber 3.7g 1.8g Taro leaves
Calcium 107mg 16mg Taro leaves
Iron 2.25mg 0.27mg Taro leaves
Magnesium 45mg 21mg Taro leaves
Phosphorus 60mg 27mg Taro leaves
Potassium 648mg 271mg Taro leaves
Sodium 3mg 14mg Taro leaves
Zinc 0.41mg 0.34mg Taro leaves
Copper 0.27mg 0.1mg Taro leaves
Manganese 0.714mg 0.384mg Taro leaves
Selenium 0.9µg 0.7µg Taro leaves
Vitamin A 4825IU 13IU Taro leaves
Vitamin A RAE 241µg 1µg Taro leaves
Vitamin E 2.02mg 0.19mg Taro leaves
Vitamin C 52mg 20.6mg Taro leaves
Vitamin B1 0.209mg 0.087mg Taro leaves
Vitamin B2 0.456mg 0.048mg Taro leaves
Vitamin B3 1.513mg 0.854mg Taro leaves
Vitamin B5 0.084mg 0.107mg Cassava
Vitamin B6 0.146mg 0.088mg Taro leaves
Folate 126µg 27µg Taro leaves
Choline 12.8mg 23.7mg Cassava
Vitamin K 108.6µg 1.9µg Taro leaves
Tryptophan 0.048mg 0.019mg Taro leaves
Threonine 0.167mg 0.028mg Taro leaves
Isoleucine 0.26mg 0.027mg Taro leaves
Leucine 0.392mg 0.039mg Taro leaves
Lysine 0.246mg 0.044mg Taro leaves
Methionine 0.079mg 0.011mg Taro leaves
Phenylalanine 0.195mg 0.026mg Taro leaves
Valine 0.256mg 0.035mg Taro leaves
Histidine 0.114mg 0.02mg Taro leaves
Saturated Fat 0.151g 0.074g Cassava
Monounsaturated Fat 0.06g 0.075g Cassava
Polyunsaturated fat 0.307g 0.048g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
85%
Taro leaves
14%
Cassava
Minerals Daily Need Coverage Score
43%
Taro leaves
16%
Cassava

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 94)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.077g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.