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  6. Taro leaves vs. Russet potato

Taro leaves vs. Russet potato — In-Depth Nutrition Comparison

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What are the main differences between Taro leaves and Russet potato?

  • Taro leaves are richer in Vitamin K, Vitamin C, Vitamin B2, Vitamin A RAE, Folate, Manganese, Copper, Iron, and Vitamin E , yet Russet potato is richer in Vitamin B6.
  • Taro leaves' daily need coverage for Vitamin K is 89% higher.
  • Taro leaves have 241 times more Vitamin A RAE than Russet potato. Taro leaves have 241µg of Vitamin A RAE, while Russet potato has 1µg.

We used Taro leaves, raw and Potatoes, Russet, flesh and skin, baked types in this comparison.

Infographic

Taro leaves vs Russet potato 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.
Taro leaves
Taro leaves
9
:
1
Russet potato
Russet potato
Contains more Calcium +494.4%
Contains more Iron +110.3%
Contains more Magnesium +50%
Contains more Potassium +17.8%
Contains less Sodium -78.6%
Contains more Zinc +17.1%
Contains more Copper +152.3%
Contains more Manganese +213.2%
Contains more Selenium +80%
Contains more Phosphorus +18.3%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +494.4%
Contains more Iron +110.3%
Contains more Magnesium +50%
Contains more Potassium +17.8%
Contains less Sodium -78.6%
Contains more Zinc +17.1%
Contains more Copper +152.3%
Contains more Manganese +213.2%
Contains more Selenium +80%
Contains more Phosphorus +18.3%

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
Taro leaves
8
:
2
Russet potato
Russet potato
Contains more Vitamin A +48150%
Contains more Vitamin E +2785.7%
Contains more Vitamin C +526.5%
Contains more Vitamin B1 +211.9%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +12.2%
Contains more Folate +384.6%
Contains more Vitamin K +5330%
Contains more Vitamin B5 +352.4%
Contains more Vitamin B6 +142.5%
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%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +48150%
Contains more Vitamin E +2785.7%
Contains more Vitamin C +526.5%
Contains more Vitamin B1 +211.9%
Contains more Vitamin B2 +850%
Contains more Vitamin B3 +12.2%
Contains more Folate +384.6%
Contains more Vitamin K +5330%
Contains more Vitamin B5 +352.4%
Contains more Vitamin B6 +142.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Russet potato
Russet potato
Contains more Protein +89.4%
Contains more Fats +469.2%
Contains more Water +15.1%
Contains more Other +42.2%
Contains more Carbs +220%
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Protein +89.4%
Contains more Fats +469.2%
Contains more Water +15.1%
Contains more Other +42.2%
Contains more Carbs +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +1900%
Contains more Polyunsaturated fat +468.5%
Contains less Saturated Fat -78.8%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +1900%
Contains more Polyunsaturated fat +468.5%
Contains less Saturated Fat -78.8%

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 Russet potato
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taro leaves Russet potato Opinion
Net carbs 3g 19.14g Russet potato
Protein 4.98g 2.63g Taro leaves
Fats 0.74g 0.13g Taro leaves
Carbs 6.7g 21.44g Russet potato
Calories 42kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 3.01g 1.08g Russet potato
Fiber 3.7g 2.3g Taro leaves
Calcium 107mg 18mg Taro leaves
Iron 2.25mg 1.07mg Taro leaves
Magnesium 45mg 30mg Taro leaves
Phosphorus 60mg 71mg Russet potato
Potassium 648mg 550mg Taro leaves
Sodium 3mg 14mg Taro leaves
Zinc 0.41mg 0.35mg Taro leaves
Copper 0.27mg 0.107mg Taro leaves
Manganese 0.714mg 0.228mg Taro leaves
Selenium 0.9µg 0.5µg Taro leaves
Vitamin A 4825IU 10IU Taro leaves
Vitamin A RAE 241µg 1µg Taro leaves
Vitamin E 2.02mg 0.07mg Taro leaves
Vitamin C 52mg 8.3mg Taro leaves
Vitamin B1 0.209mg 0.067mg Taro leaves
Vitamin B2 0.456mg 0.048mg Taro leaves
Vitamin B3 1.513mg 1.348mg Taro leaves
Vitamin B5 0.084mg 0.38mg Russet potato
Vitamin B6 0.146mg 0.354mg Russet potato
Folate 126µg 26µg Taro leaves
Vitamin K 108.6µg 2µg Taro leaves
Tryptophan 0.048mg 0.027mg Taro leaves
Threonine 0.167mg 0.086mg Taro leaves
Isoleucine 0.26mg 0.085mg Taro leaves
Leucine 0.392mg 0.125mg Taro leaves
Lysine 0.246mg 0.137mg Taro leaves
Methionine 0.079mg 0.041mg Taro leaves
Phenylalanine 0.195mg 0.104mg Taro leaves
Valine 0.256mg 0.131mg Taro leaves
Histidine 0.114mg 0.044mg Taro leaves
Saturated Fat 0.151g 0.032g Russet potato
Monounsaturated Fat 0.06g 0.003g Taro leaves
Polyunsaturated fat 0.307g 0.054g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Russet potato
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
91%
Taro leaves
18%
Russet potato
Minerals Daily Need Coverage Score
43%
Taro leaves
23%
Russet potato

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 - 82)
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?
Russet potato
Russet potato is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.119g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.