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Taro vs. Amaranth — In-Depth Nutrition Comparison

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Significant differences between taro and amaranth

  • Taro has more vitamin E, potassium, vitamin B6, fiber, and vitamin B1; however, amaranth is richer in manganese, iron, phosphorus, selenium, and magnesium.
  • Amaranth covers your daily manganese needs 20% more than taro.
  • Amaranth has 13 times less vitamin E than taro. Taro has 2.38mg of vitamin E, while amaranth has 0.19mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of taro is 54.

Specific food types used in this comparison are Taro, raw and Amaranth grain, cooked.

Infographic

Taro vs Amaranth 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more PotassiumPotassium +337.8%
Contains more CopperCopper +15.4%
Contains more MagnesiumMagnesium +97%
Contains more IronIron +281.8%
Contains more ZincZinc +273.9%
Contains more PhosphorusPhosphorus +76.2%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +123%
Contains more SeleniumSelenium +685.7%
~equal in Calcium ~47mg

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
10
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1152.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +155.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +150.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~22µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more CarbsCarbs +41.6%
Contains more OtherOther +55.8%
Contains more ProteinProtein +153.3%
Contains more FatsFats +690%
~equal in Water ~75.16g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Amaranth
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Taro Amaranth DV% diff.
Manganese 0.383mg 0.854mg 20%
Iron 0.55mg 2.1mg 19%
Vitamin E 2.38mg 0.19mg 15%
Potassium 591mg 135mg 13%
Vitamin B6 0.283mg 0.113mg 13%
Selenium 0.7µg 5.5µg 9%
Phosphorus 84mg 148mg 9%
Fiber 4.1g 2.1g 8%
Magnesium 33mg 65mg 8%
Starch 16.23g 7%
Vitamin B1 0.095mg 0.015mg 7%
Zinc 0.23mg 0.86mg 6%
Vitamin B5 0.303mg 6%
Vitamin C 4.5mg 5%
Protein 1.5g 3.8g 5%
Choline 17.3mg 3%
Copper 0.172mg 0.149mg 3%
Carbs 26.46g 18.69g 3%
Vitamin B3 0.6mg 0.235mg 2%
Fats 0.2g 1.58g 2%
Vitamin K 1µg 1%
Polyunsaturated fat 0.083g 1%
Calories 112kcal 102kcal 1%
Net carbs 22.36g 16.59g N/A
Calcium 43mg 47mg 0%
Sugar 0.4g N/A
Sodium 11mg 6mg 0%
Vitamin A 4µg 0%
Vitamin B2 0.025mg 0.022mg 0%
Folate 22µg 22µg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.016g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Taro
5%
Amaranth
Minerals Daily Need Coverage Score
26%
Taro
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 43)
Which food is cheaper?
Taro
Taro is cheaper (difference - $3)
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.041g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.