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  6. Taro vs. Navy bean raw

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

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The main differences between taro and navy bean raw

  • Taro is richer in potassium and vitamin B6, yet navy bean raw is richer in folate, vitamin B1, copper, iron, magnesium, vitamin C, vitamin B2, and vitamin B5.
  • Daily need coverage for folate for navy bean raw is 28% higher.
  • Taro contains 2 times more potassium than navy bean raw. Taro contains 591mg of potassium, while navy bean raw contains 307mg.
  • Navy bean raw has a lower glycemic index than taro.

Food types used in this article are Taro, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Taro vs Navy 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
4
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +92.5%
Contains less SodiumSodium -15.4%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +206.1%
Contains more IronIron +250.9%
Contains more CopperCopper +107%
Contains more ZincZinc +287%
Contains more PhosphorusPhosphorus +19%
~equal in Manganese ~0.408mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +317.8%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +172.3%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Navy bean raw DV% diff.
Folate 22µg 132µg 28%
Vitamin B1 0.095mg 0.39mg 25%
Copper 0.172mg 0.356mg 20%
Iron 0.55mg 1.93mg 17%
Vitamin C 4.5mg 18.8mg 16%
Magnesium 33mg 101mg 16%
Fiber 4.1g 16%
Vitamin E 2.38mg 16%
Vitamin B2 0.025mg 0.215mg 15%
Vitamin B5 0.303mg 0.825mg 10%
Protein 1.5g 6.15g 9%
Potassium 591mg 307mg 8%
Vitamin B6 0.283mg 0.191mg 7%
Zinc 0.23mg 0.89mg 6%
Carbs 26.46g 13.05g 4%
Vitamin B3 0.6mg 1.22mg 4%
Choline 17.3mg 3%
Calcium 43mg 15mg 3%
Polyunsaturated fat 0.083g 0.407g 2%
Calories 112kcal 67kcal 2%
Phosphorus 84mg 100mg 2%
Fats 0.2g 0.7g 1%
Manganese 0.383mg 0.408mg 1%
Vitamin K 1µg 1%
Net carbs 22.36g 13.05g N/A
Sugar 0.4g N/A
Sodium 11mg 13mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.041g 0.085g 0%
Monounsaturated fat 0.016g 0.052g 0%
Tryptophan 0.023mg 0.064mg 0%
Threonine 0.069mg 0.258mg 0%
Isoleucine 0.054mg 0.273mg 0%
Leucine 0.111mg 0.442mg 0%
Lysine 0.067mg 0.35mg 0%
Methionine 0.02mg 0.064mg 0%
Phenylalanine 0.082mg 0.31mg 0%
Valine 0.082mg 0.316mg 0%
Histidine 0.034mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +102.8%
Contains more OtherOther +26.3%
Contains more ProteinProtein +310%
Contains more FatsFats +250%
Contains more WaterWater +12%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +390.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.