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  6. Taro leaves vs. Wild rice

Taro leaves vs. Wild rice — In-Depth Nutrition Comparison

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How are Taro leaves and Wild rice different?

  • Taro leaves have more Vitamin K, Vitamin C, Vitamin B2, Vitamin A RAE, Folate, Iron, Manganese, Copper, Potassium, and Vitamin B1 than Wild rice.
  • Daily need coverage for Vitamin K from Taro leaves is 90% higher.

Taro leaves, raw and Wild rice, cooked are the varieties used in this article.

Infographic

Taro leaves vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +40.6%
Contains more CalciumCalcium +3466.7%
Contains more PotassiumPotassium +541.6%
Contains more IronIron +275%
Contains more CopperCopper +123.1%
Contains more ManganeseManganese +153.2%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +36.7%
~equal in Sodium ~3mg

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 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +160733.3%
Contains more Vitamin E Vitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B2Vitamin B2 +424.1%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin KVitamin K +21620%
Contains more FolateFolate +384.6%
Contains more CholineCholine +25.5%
Contains more Vitamin B5Vitamin B5 +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.135mg
~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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +117.6%
Contains more WaterWater +15.9%
Contains more OtherOther +380%
Contains more CarbsCarbs +218.5%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +20%
Contains more Poly. FatPolyunsaturated fat +44.1%
Contains less Sat. FatSaturated Fat -67.5%

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

All nutrients comparison - raw data values

Nutrient Taro leaves Wild rice Opinion
Calories 42kcal 101kcal Wild rice
Protein 4.98g 3.99g Taro leaves
Fats 0.74g 0.34g Taro leaves
Vitamin C 52mg 0mg Taro leaves
Net carbs 3g 19.54g Wild rice
Carbs 6.7g 21.34g Wild rice
Magnesium 45mg 32mg Taro leaves
Calcium 107mg 3mg Taro leaves
Potassium 648mg 101mg Taro leaves
Iron 2.25mg 0.6mg Taro leaves
Sugar 3.01g 0.73g Wild rice
Fiber 3.7g 1.8g Taro leaves
Copper 0.27mg 0.121mg Taro leaves
Zinc 0.41mg 1.34mg Wild rice
Phosphorus 60mg 82mg Wild rice
Sodium 3mg 3mg
Vitamin A 4825IU 3IU Taro leaves
Vitamin A RAE 241µg 0µg Taro leaves
Vitamin E 2.02mg 0.24mg Taro leaves
Manganese 0.714mg 0.282mg Taro leaves
Selenium 0.9µg 0.8µg Taro leaves
Vitamin B1 0.209mg 0.052mg Taro leaves
Vitamin B2 0.456mg 0.087mg Taro leaves
Vitamin B3 1.513mg 1.287mg Taro leaves
Vitamin B5 0.084mg 0.154mg Wild rice
Vitamin B6 0.146mg 0.135mg Taro leaves
Vitamin K 108.6µg 0.5µg Taro leaves
Folate 126µg 26µg Taro leaves
Choline 12.8mg 10.2mg Taro leaves
Saturated Fat 0.151g 0.049g Wild rice
Monounsaturated Fat 0.06g 0.05g Taro leaves
Polyunsaturated fat 0.307g 0.213g Taro leaves
Tryptophan 0.048mg 0.049mg Wild rice
Threonine 0.167mg 0.127mg Taro leaves
Isoleucine 0.26mg 0.167mg Taro leaves
Leucine 0.392mg 0.276mg Taro leaves
Lysine 0.246mg 0.17mg Taro leaves
Methionine 0.079mg 0.119mg Wild rice
Phenylalanine 0.195mg 0.195mg
Valine 0.256mg 0.232mg Taro leaves
Histidine 0.114mg 0.104mg Taro leaves
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
85%
Taro leaves
10%
Wild rice
Minerals Daily Need Coverage Score
43%
Taro leaves
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.28g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 57)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.