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  6. Taro leaves vs. Yam

Taro leaves vs. Yam — In-Depth Nutrition Comparison

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Important differences between Taro leaves and Yam

  • Taro leaves have more Vitamin K, Vitamin C, Vitamin B2, Folate, Vitamin A RAE, Iron, Manganese, Copper, Vitamin E , and Vitamin B1 than Yam.
  • Taro leaves' daily need coverage for Vitamin K is 89% more.
  • Taro leaves contain 40 times more Vitamin A RAE than Yam. Taro leaves contain 241µg of Vitamin A RAE, while Yam contains 6µg.

The food varieties used in the comparison are Taro leaves, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Taro leaves vs Yam 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
9
:
1
Yam
Yam
Contains more Calcium +664.3%
Contains more Iron +332.7%
Contains more Magnesium +150%
Contains more Phosphorus +22.4%
Contains less Sodium -62.5%
Contains more Zinc +105%
Contains more Copper +77.6%
Contains more Manganese +92.5%
Contains more Selenium +28.6%
Equal in Potassium - 670
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +664.3%
Contains more Iron +332.7%
Contains more Magnesium +150%
Contains more Phosphorus +22.4%
Contains less Sodium -62.5%
Contains more Zinc +105%
Contains more Copper +77.6%
Contains more Manganese +92.5%
Contains more Selenium +28.6%
Equal in Potassium - 670

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
8
:
2
Yam
Yam
Contains more Vitamin A +3854.9%
Contains more Vitamin E +494.1%
Contains more Vitamin C +329.8%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +1528.6%
Contains more Vitamin B3 +174.1%
Contains more Folate +687.5%
Contains more Vitamin K +4621.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +56.2%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +3854.9%
Contains more Vitamin E +494.1%
Contains more Vitamin C +329.8%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +1528.6%
Contains more Vitamin B3 +174.1%
Contains more Folate +687.5%
Contains more Vitamin K +4621.7%
Contains more Vitamin B5 +270.2%
Contains more Vitamin B6 +56.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Yam
Yam
Contains more Protein +234.2%
Contains more Fats +428.6%
Contains more Water +22.1%
Contains more Other +152.6%
Contains more Carbs +310.1%
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +234.2%
Contains more Fats +428.6%
Contains more Water +22.1%
Contains more Other +152.6%
Contains more Carbs +310.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +411.7%
Contains less Saturated Fat -80.8%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +411.7%
Contains less Saturated Fat -80.8%

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

All nutrients comparison - raw data values

Nutrient Taro leaves Yam Opinion
Net carbs 3g 23.58g Yam
Protein 4.98g 1.49g Taro leaves
Fats 0.74g 0.14g Taro leaves
Carbs 6.7g 27.48g Yam
Calories 42kcal 116kcal Yam
Sugar 3.01g 0.49g Yam
Fiber 3.7g 3.9g Yam
Calcium 107mg 14mg Taro leaves
Iron 2.25mg 0.52mg Taro leaves
Magnesium 45mg 18mg Taro leaves
Phosphorus 60mg 49mg Taro leaves
Potassium 648mg 670mg Yam
Sodium 3mg 8mg Taro leaves
Zinc 0.41mg 0.2mg Taro leaves
Copper 0.27mg 0.152mg Taro leaves
Manganese 0.714mg 0.371mg Taro leaves
Selenium 0.9µg 0.7µg Taro leaves
Vitamin A 4825IU 122IU Taro leaves
Vitamin A RAE 241µg 6µg Taro leaves
Vitamin E 2.02mg 0.34mg Taro leaves
Vitamin C 52mg 12.1mg Taro leaves
Vitamin B1 0.209mg 0.095mg Taro leaves
Vitamin B2 0.456mg 0.028mg Taro leaves
Vitamin B3 1.513mg 0.552mg Taro leaves
Vitamin B5 0.084mg 0.311mg Yam
Vitamin B6 0.146mg 0.228mg Yam
Folate 126µg 16µg Taro leaves
Vitamin K 108.6µg 2.3µg Taro leaves
Tryptophan 0.048mg 0.012mg Taro leaves
Threonine 0.167mg 0.052mg Taro leaves
Isoleucine 0.26mg 0.05mg Taro leaves
Leucine 0.392mg 0.094mg Taro leaves
Lysine 0.246mg 0.058mg Taro leaves
Methionine 0.079mg 0.02mg Taro leaves
Phenylalanine 0.195mg 0.069mg Taro leaves
Valine 0.256mg 0.06mg Taro leaves
Histidine 0.114mg 0.033mg Taro leaves
Saturated Fat 0.151g 0.029g Yam
Monounsaturated Fat 0.06g 0.005g Taro leaves
Polyunsaturated fat 0.307g 0.06g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves Yam
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
15%
Yam
Minerals Daily Need Coverage Score
43%
Taro leaves
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.122g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 51)
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 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.