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Taro vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between taro and cashew

  • Cashew is higher than taro in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin K, and vitamin B1.
  • Cashew covers your daily copper needs 225% more than taro.
  • The amount of saturated fat in taro is lower.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Taro, raw and Nuts, cashew nuts, raw.

Infographic

Taro vs Cashew 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
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%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +16.2%
Contains more MagnesiumMagnesium +784.8%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +1114.5%
Contains more CopperCopper +1176.2%
Contains more ZincZinc +2413%
Contains more PhosphorusPhosphorus +606%
Contains more ManganeseManganese +332.1%
Contains more SeleniumSelenium +2742.9%
~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
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% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +164.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +345.3%
Contains more Vitamin B2Vitamin B2 +132%
Contains more Vitamin B3Vitamin B3 +77%
Contains more Vitamin B5Vitamin B5 +185.1%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin KVitamin K +3310%
Contains more FolateFolate +13.6%
~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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1258.5%
Contains more ProteinProtein +1114.7%
Contains more FatsFats +21825%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +111.7%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +148631.3%
Contains more Poly. FatPolyunsaturated fat +9351.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Cashew
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taro Cashew DV% diff.
Copper 0.172mg 2.195mg 225%
Iron 0.55mg 6.68mg 77%
Phosphorus 84mg 593mg 73%
Fats 0.2g 43.85g 67%
Magnesium 33mg 292mg 62%
Monounsaturated fat 0.016g 23.797g 59%
Manganese 0.383mg 1.655mg 55%
Polyunsaturated fat 0.083g 7.845g 52%
Zinc 0.23mg 5.78mg 50%
Saturated fat 0.041g 7.783g 35%
Selenium 0.7µg 19.9µg 35%
Protein 1.5g 18.22g 33%
Vitamin K 1µg 34.1µg 28%
Vitamin B1 0.095mg 0.423mg 27%
Calories 112kcal 553kcal 22%
Vitamin B5 0.303mg 0.864mg 11%
Starch 23.49g 10%
Vitamin E 2.38mg 0.9mg 10%
Vitamin B6 0.283mg 0.417mg 10%
Vitamin C 4.5mg 0.5mg 4%
Vitamin B3 0.6mg 1.062mg 3%
Choline 17.3mg 3%
Vitamin B2 0.025mg 0.058mg 3%
Fiber 4.1g 3.3g 3%
Potassium 591mg 660mg 2%
Calcium 43mg 37mg 1%
Folate 22µg 25µg 1%
Carbs 26.46g 30.19g 1%
Net carbs 22.36g 26.89g N/A
Sugar 0.4g 5.91g N/A
Sodium 11mg 12mg 0%
Vitamin A 4µg 0µg 0%
Tryptophan 0.023mg 0.287mg 0%
Threonine 0.069mg 0.688mg 0%
Isoleucine 0.054mg 0.789mg 0%
Leucine 0.111mg 1.472mg 0%
Lysine 0.067mg 0.928mg 0%
Methionine 0.02mg 0.362mg 0%
Phenylalanine 0.082mg 0.951mg 0%
Valine 0.082mg 1.094mg 0%
Histidine 0.034mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

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

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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
32%
Cashew
Minerals Daily Need Coverage Score
26%
Taro
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 5.51g)
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 - 7.742g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.