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  6. Taro vs. Kidney beans raw

Taro vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between taro and kidney beans raw

  • Kidney beans raw is higher than taro in iron, folate, copper, fiber, phosphorus, vitamin B1, manganese, magnesium, potassium, and zinc.
  • Kidney beans raw covers your daily iron needs 96% more than taro.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Taro, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Taro vs Kidney beans 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
1
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -54.2%
Contains more MagnesiumMagnesium +324.2%
Contains more CalciumCalcium +232.6%
Contains more PotassiumPotassium +137.9%
Contains more IronIron +1390.9%
Contains more CopperCopper +457%
Contains more ZincZinc +1113%
Contains more PhosphorusPhosphorus +384.5%
Contains more ManganeseManganese +166.6%
Contains more SeleniumSelenium +357.1%

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
3
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +981.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +456.8%
Contains more Vitamin B2Vitamin B2 +776%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1690.9%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Kidney beans raw DV% diff.
Iron 0.55mg 8.2mg 96%
Folate 22µg 394µg 93%
Copper 0.172mg 0.958mg 87%
Fiber 4.1g 24.9g 83%
Phosphorus 84mg 407mg 46%
Protein 1.5g 23.58g 44%
Vitamin B1 0.095mg 0.529mg 36%
Manganese 0.383mg 1.021mg 28%
Magnesium 33mg 140mg 25%
Potassium 591mg 1406mg 24%
Zinc 0.23mg 2.79mg 23%
Vitamin K 1µg 19µg 15%
Vitamin B2 0.025mg 0.219mg 15%
Vitamin E 2.38mg 0.22mg 14%
Calories 112kcal 333kcal 11%
Carbs 26.46g 60.01g 11%
Calcium 43mg 143mg 10%
Vitamin B5 0.303mg 0.78mg 10%
Vitamin B6 0.283mg 0.397mg 9%
Vitamin B3 0.6mg 2.06mg 9%
Selenium 0.7µg 3.2µg 5%
Choline 17.3mg 3%
Polyunsaturated fat 0.083g 0.457g 2%
Fats 0.2g 0.83g 1%
Sodium 11mg 24mg 1%
Vitamin C 4.5mg 4.5mg 0%
Net carbs 22.36g 35.11g N/A
Sugar 0.4g 2.23g N/A
Vitamin A 4µg 0µg 0%
Saturated fat 0.041g 0.12g 0%
Monounsaturated fat 0.016g 0.064g 0%
Tryptophan 0.023mg 0.279mg 0%
Threonine 0.069mg 0.992mg 0%
Isoleucine 0.054mg 1.041mg 0%
Leucine 0.111mg 1.882mg 0%
Lysine 0.067mg 1.618mg 0%
Methionine 0.02mg 0.355mg 0%
Phenylalanine 0.082mg 1.275mg 0%
Valine 0.082mg 1.233mg 0%
Histidine 0.034mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +501.2%
Contains more ProteinProtein +1472%
Contains more FatsFats +315%
Contains more CarbsCarbs +126.8%
Contains more OtherOther +219.2%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +450.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.