Taro leaves vs. Cassava — Health Impact and Nutrition Comparison

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.

Taro leaves

9

Cassava

2

Contains more Vitamin CVitamin C	+152.4%
Contains more Vitamin AVitamin A	+37015.4%
Contains more Vitamin EVitamin E	+963.2%
Contains more Vitamin B1Vitamin B1	+140.2%
Contains more Vitamin B2Vitamin B2	+850%
Contains more Vitamin B3Vitamin B3	+77.2%
Contains more Vitamin B6Vitamin B6	+65.9%
Contains more Vitamin KVitamin K	+5615.8%
Contains more FolateFolate	+366.7%

Contains more Vitamin B5Vitamin B5	+27.4%
Contains more CholineCholine	+85.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Taro leaves

10

Cassava

0

Contains more MagnesiumMagnesium	+114.3%
Contains more CalciumCalcium	+568.8%
Contains more PotassiumPotassium	+139.1%
Contains more IronIron	+733.3%
Contains more CopperCopper	+170%
Contains more ZincZinc	+20.6%
Contains more PhosphorusPhosphorus	+122.2%
Contains less SodiumSodium	-78.6%
Contains more ManganeseManganese	+85.9%
Contains more SeleniumSelenium	+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.

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].

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].