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Taro vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on the differences between taro and arrowroot

  • Taro is higher in fiber, manganese, and copper, yet arrowroot is higher in folate, iron, and vitamin B3.
  • Arrowroot covers your daily folate needs 79% more than taro.
  • Taro contains 7 times more calcium than arrowroot. While taro contains 43mg of calcium, arrowroot contains only 6mg.

Food varieties used in this article are Taro, raw and Arrowroot, raw.

Infographic

Taro vs Arrowroot 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
6
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +30.2%
Contains more CopperCopper +42.1%
Contains less SodiumSodium -57.7%
Contains more ManganeseManganese +120.1%
Contains more IronIron +303.6%
Contains more ZincZinc +173.9%
Contains more PhosphorusPhosphorus +16.7%
~equal in Selenium ~0.7µg

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
5
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +136.8%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +182.2%
Contains more FolateFolate +1436.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B6 ~0.266mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Arrowroot DV% diff.
Folate 22µg 338µg 79%
Iron 0.55mg 2.22mg 21%
Vitamin E 2.38mg 16%
Fiber 4.1g 1.3g 11%
Manganese 0.383mg 0.174mg 9%
Vitamin B3 0.6mg 1.693mg 7%
Copper 0.172mg 0.121mg 6%
Protein 1.5g 4.24g 5%
Vitamin B1 0.095mg 0.143mg 4%
Carbs 26.46g 13.39g 4%
Calcium 43mg 6mg 4%
Potassium 591mg 454mg 4%
Zinc 0.23mg 0.63mg 4%
Choline 17.3mg 3%
Vitamin C 4.5mg 1.9mg 3%
Vitamin B2 0.025mg 0.059mg 3%
Calories 112kcal 65kcal 2%
Phosphorus 84mg 98mg 2%
Magnesium 33mg 25mg 2%
Sodium 11mg 26mg 1%
Vitamin B6 0.283mg 0.266mg 1%
Vitamin K 1µg 1%
Fats 0.2g 0.2g 0%
Net carbs 22.36g 12.09g N/A
Sugar 0.4g N/A
Vitamin A 4µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.303mg 0.292mg 0%
Saturated fat 0.041g 0.039g 0%
Monounsaturated fat 0.016g 0.004g 0%
Polyunsaturated fat 0.083g 0.092g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more CarbsCarbs +97.6%
Contains more ProteinProtein +182.7%
Contains more WaterWater +14.3%
Contains more OtherOther +18.3%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +10.8%
~equal in Saturated fat ~0.039g

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.