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  6. Taro leaves vs. Sweet potato

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

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How are Taro leaves and Sweet potato different?

  • Taro leaves are richer in Vitamin K, Vitamin C, Folate, Vitamin B2, Iron, Copper, and Manganese, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Vitamin B6.
  • Taro leaves covers your daily need of Vitamin K 89% more than Sweet potato.
  • Taro leaves contain 21 times more Folate than Sweet potato. Taro leaves contain 126µg of Folate, while Sweet potato contains 6µg.

Taro leaves, raw and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.

Infographic

Taro leaves vs Sweet 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
10
:
0
Sweet potato
Sweet potato
Contains more Calcium +181.6%
Contains more Iron +226.1%
Contains more Magnesium +66.7%
Contains more Phosphorus +11.1%
Contains more Potassium +36.4%
Contains less Sodium -91.7%
Contains more Zinc +28.1%
Contains more Copper +67.7%
Contains more Manganese +43.7%
Contains more Selenium +350%
Equal in Phosphorus - 54
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +181.6%
Contains more Iron +226.1%
Contains more Magnesium +66.7%
Contains more Phosphorus +11.1%
Contains more Potassium +36.4%
Contains less Sodium -91.7%
Contains more Zinc +28.1%
Contains more Copper +67.7%
Contains more Manganese +43.7%
Contains more Selenium +350%
Equal in Phosphorus - 54

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
7
:
3
Sweet potato
Sweet potato
Contains more Vitamin E +184.5%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B2 +330.2%
Contains more Folate +2000%
Contains more Vitamin K +4621.7%
Contains more Vitamin A +298.3%
Contains more Vitamin B5 +952.4%
Contains more Vitamin B6 +95.9%
Equal in Vitamin B3 - 1.487
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +184.5%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B2 +330.2%
Contains more Folate +2000%
Contains more Vitamin K +4621.7%
Contains more Vitamin A +298.3%
Contains more Vitamin B5 +952.4%
Contains more Vitamin B6 +95.9%
Equal in Vitamin B3 - 1.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Sweet potato
Sweet potato
Contains more Protein +147.8%
Contains more Fats +393.3%
Contains more Water +13%
Contains more Other +42.2%
Contains more Carbs +209.1%
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +147.8%
Contains more Fats +393.3%
Contains more Water +13%
Contains more Other +42.2%
Contains more Carbs +209.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +2900%
Contains more Polyunsaturated fat +233.7%
Contains less Saturated Fat -65.6%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +2900%
Contains more Polyunsaturated fat +233.7%
Contains less Saturated Fat -65.6%

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

All nutrients comparison - raw data values

Nutrient Taro leaves Sweet potato Opinion
Net carbs 3g 17.41g Sweet potato
Protein 4.98g 2.01g Taro leaves
Fats 0.74g 0.15g Taro leaves
Carbs 6.7g 20.71g Sweet potato
Calories 42kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 3.01g 6.48g Taro leaves
Fiber 3.7g 3.3g Taro leaves
Calcium 107mg 38mg Taro leaves
Iron 2.25mg 0.69mg Taro leaves
Magnesium 45mg 27mg Taro leaves
Phosphorus 60mg 54mg Taro leaves
Potassium 648mg 475mg Taro leaves
Sodium 3mg 36mg Taro leaves
Zinc 0.41mg 0.32mg Taro leaves
Copper 0.27mg 0.161mg Taro leaves
Manganese 0.714mg 0.497mg Taro leaves
Selenium 0.9µg 0.2µg Taro leaves
Vitamin A 4825IU 19218IU Sweet potato
Vitamin A RAE 241µg 961µg Sweet potato
Vitamin E 2.02mg 0.71mg Taro leaves
Vitamin C 52mg 19.6mg Taro leaves
Vitamin B1 0.209mg 0.107mg Taro leaves
Vitamin B2 0.456mg 0.106mg Taro leaves
Vitamin B3 1.513mg 1.487mg Taro leaves
Vitamin B5 0.084mg 0.884mg Sweet potato
Vitamin B6 0.146mg 0.286mg Sweet potato
Folate 126µg 6µg Taro leaves
Vitamin K 108.6µg 2.3µg Taro leaves
Tryptophan 0.048mg 0.04mg Taro leaves
Threonine 0.167mg 0.107mg Taro leaves
Isoleucine 0.26mg 0.07mg Taro leaves
Leucine 0.392mg 0.118mg Taro leaves
Lysine 0.246mg 0.084mg Taro leaves
Methionine 0.079mg 0.037mg Taro leaves
Phenylalanine 0.195mg 0.114mg Taro leaves
Valine 0.256mg 0.11mg Taro leaves
Histidine 0.114mg 0.039mg Taro leaves
Saturated Fat 0.151g 0.052g Sweet potato
Monounsaturated Fat 0.06g 0.002g Taro leaves
Polyunsaturated fat 0.307g 0.092g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
43%
Taro leaves
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Taro leaves
Taro leaves is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 70)
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 Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.099g)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.