Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Taro leaves vs. Spinach — In-Depth Nutrition Comparison

Compare

How are Taro leaves and Spinach different?

  • Taro leaves are richer in Vitamin C, Vitamin B2, Copper, and Vitamin B1, while Spinach is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Manganese, and Vitamin B6.
  • Spinach covers your daily need of Vitamin K 321% more than Taro leaves.
  • Taro leaves contain 5 times more Vitamin C than Spinach. Taro leaves contain 52mg of Vitamin C, while Spinach contains 9.8mg.

Taro leaves, raw and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Taro leaves vs Spinach 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more PotassiumPotassium +39.1%
Contains more CopperCopper +55.2%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +27.1%
Contains more IronIron +58.7%
Contains more ZincZinc +85.4%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~56mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 173% 290% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +430.6%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B3Vitamin B3 +208.8%
Contains more Vitamin AVitamin A +117.2%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin KVitamin K +354.5%
Contains more FolateFolate +15.9%
Contains more CholineCholine +53.9%
~equal in Vitamin E ~2.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +184.6%
Contains more CarbsCarbs +78.7%
~equal in Water ~91.21g
~equal in Other ~1.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 12% 59%
Saturated Fat: Sat. Fat 0.151 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +900%
Contains more Poly. FatPolyunsaturated fat +181.7%
Contains less Sat. FatSaturated Fat -71.5%

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

All nutrients comparison - raw data values

Nutrient Taro leaves Spinach Opinion
Calories 42kcal 23kcal Taro leaves
Protein 4.98g 2.97g Taro leaves
Fats 0.74g 0.26g Taro leaves
Vitamin C 52mg 9.8mg Taro leaves
Net carbs 3g 1.35g Taro leaves
Carbs 6.7g 3.75g Taro leaves
Magnesium 45mg 87mg Spinach
Calcium 107mg 136mg Spinach
Potassium 648mg 466mg Taro leaves
Iron 2.25mg 3.57mg Spinach
Sugar 3.01g 0.43g Spinach
Fiber 3.7g 2.4g Taro leaves
Copper 0.27mg 0.174mg Taro leaves
Zinc 0.41mg 0.76mg Spinach
Phosphorus 60mg 56mg Taro leaves
Sodium 3mg 70mg Taro leaves
Vitamin A 4825IU 10481IU Spinach
Vitamin A RAE 241µg 524µg Spinach
Vitamin E 2.02mg 2.08mg Spinach
Manganese 0.714mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin B1 0.209mg 0.095mg Taro leaves
Vitamin B2 0.456mg 0.236mg Taro leaves
Vitamin B3 1.513mg 0.49mg Taro leaves
Vitamin B5 0.084mg 0.145mg Spinach
Vitamin B6 0.146mg 0.242mg Spinach
Vitamin K 108.6µg 493.6µg Spinach
Folate 126µg 146µg Spinach
Choline 12.8mg 19.7mg Spinach
Saturated Fat 0.151g 0.043g Spinach
Monounsaturated Fat 0.06g 0.006g Taro leaves
Polyunsaturated fat 0.307g 0.109g Taro leaves
Tryptophan 0.048mg 0.04mg Taro leaves
Threonine 0.167mg 0.127mg Taro leaves
Isoleucine 0.26mg 0.152mg Taro leaves
Leucine 0.392mg 0.231mg Taro leaves
Lysine 0.246mg 0.182mg Taro leaves
Methionine 0.079mg 0.055mg Taro leaves
Phenylalanine 0.195mg 0.134mg Taro leaves
Valine 0.256mg 0.168mg Taro leaves
Histidine 0.114mg 0.066mg Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
Minerals Daily Need Coverage Score
43%
Taro leaves
52%
Spinach

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 67mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.58g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.108g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.