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

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A recap on differences between Taro leaves and Sweet potato leaves

  • Taro leaves have more Vitamin C, Iron, Vitamin B2, and Vitamin A RAE, however, Sweet potato leaves are higher in Vitamin K, Fiber, and Magnesium.
  • Sweet potato leaves covers your daily Vitamin K needs 161% more than Taro leaves.
  • Sweet potato leaves contain 5 times less Vitamin C than Taro leaves. Taro leaves contain 52mg of Vitamin C, while Sweet potato leaves contain 11mg.

Food varieties used in this article are Taro leaves, raw and Sweet potato leaves, raw.

Infographic

Taro leaves vs Sweet potato leaves 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.
Contains more Calcium +37.2%
Contains more Iron +132%
Contains more Potassium +27.6%
Contains less Sodium -50%
Contains more Magnesium +55.6%
Contains more Phosphorus +35%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 84% 32% 26% 57% 0.39% 11% 90% 93% 4.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 36% 50% 35% 45% 0.78% 0% 0% 0% 4.9%
Contains more Calcium +37.2%
Contains more Iron +132%
Contains more Potassium +27.6%
Contains less Sodium -50%
Contains more Magnesium +55.6%
Contains more Phosphorus +35%
Equal in Selenium - 0.9

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 +27.7%
Contains more Vitamin C +372.7%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +30.1%
Contains more Vitamin K +178.3%
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% 40% 0% 173% 52% 105% 28% 5% 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 227% 0% 0% 37% 39% 80% 21% 14% 44% 0% 0% 0% 756%
Contains more Vitamin A +27.7%
Contains more Vitamin C +372.7%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B3 +33.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +30.1%
Contains more Vitamin K +178.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Fats +45.1%
Contains more Other +40.1%
Contains more Carbs +31.6%
Equal in Water - 86.81
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Protein +100%
Contains more Fats +45.1%
Contains more Other +40.1%
Contains more Carbs +31.6%
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -26.5%
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -26.5%

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

All nutrients comparison - raw data values

Nutrient Taro leaves Sweet potato leaves Opinion
Net carbs 3g 3.52g Sweet potato leaves
Protein 4.98g 2.49g Taro leaves
Fats 0.74g 0.51g Taro leaves
Carbs 6.7g 8.82g Sweet potato leaves
Calories 42kcal 42kcal
Sugar 3.01g Sweet potato leaves
Fiber 3.7g 5.3g Sweet potato leaves
Calcium 107mg 78mg Taro leaves
Iron 2.25mg 0.97mg Taro leaves
Magnesium 45mg 70mg Sweet potato leaves
Phosphorus 60mg 81mg Sweet potato leaves
Potassium 648mg 508mg Taro leaves
Sodium 3mg 6mg Taro leaves
Zinc 0.41mg Taro leaves
Copper 0.27mg Taro leaves
Manganese 0.714mg Taro leaves
Selenium 0.9µg 0.9µg
Vitamin A 4825IU 3778IU Taro leaves
Vitamin A RAE 241µg 189µg Taro leaves
Vitamin E 2.02mg Taro leaves
Vitamin C 52mg 11mg Taro leaves
Vitamin B1 0.209mg 0.156mg Taro leaves
Vitamin B2 0.456mg 0.345mg Taro leaves
Vitamin B3 1.513mg 1.13mg Taro leaves
Vitamin B5 0.084mg 0.225mg Sweet potato leaves
Vitamin B6 0.146mg 0.19mg Sweet potato leaves
Folate 126µg Taro leaves
Choline 12.8mg Taro leaves
Vitamin K 108.6µg 302.2µg Sweet potato leaves
Tryptophan 0.048mg 0.035mg Taro leaves
Threonine 0.167mg Taro leaves
Isoleucine 0.26mg Taro leaves
Leucine 0.392mg Taro leaves
Lysine 0.246mg 0.228mg Taro leaves
Methionine 0.079mg 0.086mg Sweet potato leaves
Phenylalanine 0.195mg Taro leaves
Valine 0.256mg Taro leaves
Histidine 0.114mg Taro leaves
Saturated Fat 0.151g 0.111g Sweet potato leaves
Monounsaturated Fat 0.06g 0.02g Taro leaves
Polyunsaturated fat 0.307g 0.228g Taro leaves

Which food is preferable for your diet?

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

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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
85%
Taro leaves
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
43%
Taro leaves
20%
Sweet potato leaves

Comparison summary

Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 3.01g)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.