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  6. Taro leaves vs. Wakame

Taro leaves vs. Wakame — In-Depth Nutrition Comparison

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How are Taro leaves and Wakame different?

  • Taro leaves are higher in Vitamin K, Vitamin C, Vitamin A RAE, Potassium, Vitamin B2, and Fiber, however, Wakame is richer in Manganese, Folate, and Magnesium.
  • Daily need coverage for Vitamin K from Taro leaves is 86% higher.
  • Taro leaves contain 17 times more Vitamin C than Wakame. While Taro leaves contain 52mg of Vitamin C, Wakame contains only 3mg.
  • Taro leaves have less Sodium.

Taro leaves, raw and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Taro leaves vs Wakame 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
5
:
5
Wakame
Wakame
Contains more Potassium +1196%
Contains less Sodium -99.7%
Contains more Selenium +28.6%
Contains more Calcium +40.2%
Contains more Magnesium +137.8%
Contains more Phosphorus +33.3%
Contains more Manganese +96.1%
Equal in Iron - 2.18
Equal in Zinc - 0.38
Equal in Copper - 0.284
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +1196%
Contains less Sodium -99.7%
Contains more Selenium +28.6%
Contains more Calcium +40.2%
Contains more Magnesium +137.8%
Contains more Phosphorus +33.3%
Contains more Manganese +96.1%
Equal in Iron - 2.18
Equal in Zinc - 0.38
Equal in Copper - 0.284

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
Wakame
Wakame
Contains more Vitamin A +1240.3%
Contains more Vitamin E +102%
Contains more Vitamin C +1633.3%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B6 +7200%
Contains more Vitamin K +1949.1%
Contains more Vitamin B5 +729.8%
Contains more Folate +55.6%
Equal in Vitamin B3 - 1.6
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +1240.3%
Contains more Vitamin E +102%
Contains more Vitamin C +1633.3%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +98.3%
Contains more Vitamin B6 +7200%
Contains more Vitamin K +1949.1%
Contains more Vitamin B5 +729.8%
Contains more Folate +55.6%
Equal in Vitamin B3 - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
3
:
2
Wakame
Wakame
Contains more Protein +64.4%
Contains more Fats +15.6%
Contains more Carbs +36.4%
Contains more Other +275%
Equal in Water - 79.99
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +64.4%
Contains more Fats +15.6%
Contains more Carbs +36.4%
Contains more Other +275%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Wakame
Wakame
Contains more Polyunsaturated fat +40.8%
Contains less Saturated Fat -13.9%
Equal in Monounsaturated Fat - 0.058
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Polyunsaturated fat +40.8%
Contains less Saturated Fat -13.9%
Equal in Monounsaturated Fat - 0.058

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

All nutrients comparison - raw data values

Nutrient Taro leaves Wakame Opinion
Net carbs 3g 8.64g Wakame
Protein 4.98g 3.03g Taro leaves
Fats 0.74g 0.64g Taro leaves
Carbs 6.7g 9.14g Wakame
Calories 42kcal 45kcal Wakame
Sugar 3.01g 0.65g Wakame
Fiber 3.7g 0.5g Taro leaves
Calcium 107mg 150mg Wakame
Iron 2.25mg 2.18mg Taro leaves
Magnesium 45mg 107mg Wakame
Phosphorus 60mg 80mg Wakame
Potassium 648mg 50mg Taro leaves
Sodium 3mg 872mg Taro leaves
Zinc 0.41mg 0.38mg Taro leaves
Copper 0.27mg 0.284mg Wakame
Manganese 0.714mg 1.4mg Wakame
Selenium 0.9µg 0.7µg Taro leaves
Vitamin A 4825IU 360IU Taro leaves
Vitamin A RAE 241µg 18µg Taro leaves
Vitamin E 2.02mg 1mg Taro leaves
Vitamin C 52mg 3mg Taro leaves
Vitamin B1 0.209mg 0.06mg Taro leaves
Vitamin B2 0.456mg 0.23mg Taro leaves
Vitamin B3 1.513mg 1.6mg Wakame
Vitamin B5 0.084mg 0.697mg Wakame
Vitamin B6 0.146mg 0.002mg Taro leaves
Folate 126µg 196µg Wakame
Vitamin K 108.6µg 5.3µg Taro leaves
Tryptophan 0.048mg 0.035mg Taro leaves
Threonine 0.167mg 0.165mg Taro leaves
Isoleucine 0.26mg 0.087mg Taro leaves
Leucine 0.392mg 0.257mg Taro leaves
Lysine 0.246mg 0.112mg Taro leaves
Methionine 0.079mg 0.063mg Taro leaves
Phenylalanine 0.195mg 0.112mg Taro leaves
Valine 0.256mg 0.209mg Taro leaves
Histidine 0.114mg 0.015mg Taro leaves
Saturated Fat 0.151g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.06g 0.058g Taro leaves
Polyunsaturated fat 0.307g 0.218g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
91%
Taro leaves
29%
Wakame
Minerals Daily Need Coverage Score
43%
Taro leaves
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 869mg)
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
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 ($)
Which food is richer in minerals?
?
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.