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  6. Taro vs. Cranberry bean raw

Taro vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between taro and cranberry bean raw?

  • The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, zinc, magnesium, manganese, and selenium in cranberry bean raw is higher than in taro.
  • Cranberry bean raw's daily need coverage for folate is 146% more.
  • Cranberry bean raw has a lower glycemic index (35) than taro (54).

We used Taro, raw and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Taro vs Cranberry 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +195.3%
Contains more PotassiumPotassium +125.4%
Contains more IronIron +809.1%
Contains more CopperCopper +361.6%
Contains more ZincZinc +1478.3%
Contains more PhosphorusPhosphorus +342.9%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +140.2%
Contains more SeleniumSelenium +1714.3%

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
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +686.3%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more FolateFolate +2645.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Cranberry bean raw DV% diff.
Folate 22µg 604µg 146%
Fiber 4.1g 24.7g 82%
Copper 0.172mg 0.794mg 69%
Iron 0.55mg 5mg 56%
Vitamin B1 0.095mg 0.747mg 54%
Protein 1.5g 23.03g 43%
Phosphorus 84mg 372mg 41%
Zinc 0.23mg 3.63mg 31%
Magnesium 33mg 156mg 29%
Manganese 0.383mg 0.92mg 23%
Selenium 0.7µg 12.7µg 22%
Potassium 591mg 1332mg 22%
Vitamin E 2.38mg 16%
Vitamin B2 0.025mg 0.213mg 14%
Calories 112kcal 335kcal 11%
Carbs 26.46g 60.05g 11%
Vitamin B5 0.303mg 0.748mg 9%
Calcium 43mg 127mg 8%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 0.6mg 1.455mg 5%
Choline 17.3mg 3%
Polyunsaturated fat 0.083g 0.527g 3%
Vitamin B6 0.283mg 0.309mg 2%
Fats 0.2g 1.23g 2%
Saturated fat 0.041g 0.316g 1%
Vitamin K 1µg 1%
Net carbs 22.36g 35.35g N/A
Sugar 0.4g N/A
Sodium 11mg 6mg 0%
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.016g 0.106g 0%
Tryptophan 0.023mg 0.273mg 0%
Threonine 0.069mg 0.969mg 0%
Isoleucine 0.054mg 1.017mg 0%
Leucine 0.111mg 1.838mg 0%
Lysine 0.067mg 1.58mg 0%
Methionine 0.02mg 0.346mg 0%
Phenylalanine 0.082mg 1.245mg 0%
Valine 0.082mg 1.205mg 0%
Histidine 0.034mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +470.1%
Contains more ProteinProtein +1435.3%
Contains more FatsFats +515%
Contains more CarbsCarbs +126.9%
Contains more OtherOther +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +534.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.