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Taro vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between taro and bean raw

  • The amount of folate, copper, iron, vitamin B1, selenium, phosphorus, fiber, magnesium, manganese, and potassium in bean raw is higher than in taro.
  • Bean raw covers your daily folate needs 126% more than taro.
  • Taro has a higher glycemic index. The glycemic index of taro is 54, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Taro, raw and Beans, pinto, mature seeds, raw.

Infographic

Taro vs Bean raw 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
0
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +162.8%
Contains more PotassiumPotassium +135.7%
Contains more IronIron +821.8%
Contains more CopperCopper +419.2%
Contains more ZincZinc +891.3%
Contains more PhosphorusPhosphorus +389.3%
Contains more ManganeseManganese +199.7%
Contains more SeleniumSelenium +3885.7%
~equal in Sodium ~12mg

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
2
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B1Vitamin B1 +650.5%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +95.7%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +460%
Contains more FolateFolate +2286.4%
Contains more CholineCholine +282.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +523.5%
Contains more ProteinProtein +1328%
Contains more FatsFats +515%
Contains more CarbsCarbs +136.4%
Contains more OtherOther +189.2%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +1331.3%
Contains more Poly. FatPolyunsaturated fat +390.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Bean raw DV% diff.
Folate 22µg 525µg 126%
Copper 0.172mg 0.893mg 80%
Iron 0.55mg 5.07mg 57%
Vitamin B1 0.095mg 0.713mg 52%
Selenium 0.7µg 27.9µg 49%
Phosphorus 84mg 411mg 47%
Fiber 4.1g 15.5g 46%
Protein 1.5g 21.42g 40%
Magnesium 33mg 176mg 34%
Manganese 0.383mg 1.148mg 33%
Potassium 591mg 1393mg 24%
Zinc 0.23mg 2.28mg 19%
Vitamin B6 0.283mg 0.474mg 15%
Vitamin E 2.38mg 0.21mg 14%
Vitamin B2 0.025mg 0.212mg 14%
Starch 34.17g 14%
Calories 112kcal 347kcal 12%
Carbs 26.46g 62.55g 12%
Vitamin B5 0.303mg 0.785mg 10%
Choline 17.3mg 66.2mg 9%
Calcium 43mg 113mg 7%
Vitamin B3 0.6mg 1.174mg 4%
Vitamin K 1µg 5.6µg 4%
Polyunsaturated fat 0.083g 0.407g 2%
Vitamin C 4.5mg 6.3mg 2%
Fats 0.2g 1.23g 2%
Saturated fat 0.041g 0.235g 1%
Monounsaturated fat 0.016g 0.229g 1%
Net carbs 22.36g 47.05g N/A
Sugar 0.4g 2.11g N/A
Sodium 11mg 12mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.023mg 0.237mg 0%
Threonine 0.069mg 0.81mg 0%
Isoleucine 0.054mg 0.871mg 0%
Leucine 0.111mg 1.558mg 0%
Lysine 0.067mg 1.356mg 0%
Methionine 0.02mg 0.259mg 0%
Phenylalanine 0.082mg 1.095mg 0%
Valine 0.082mg 0.998mg 0%
Histidine 0.034mg 0.556mg 0%

Which food is preferable for your diet?

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

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
67%
Bean raw
Minerals Daily Need Coverage Score
26%
Taro
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 0.194g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.