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Taro vs Cassava - In-Depth Nutrition Comparison

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Important differences between Taro and Cassava

  • Taro has more Vitamin B6, Vitamin E , Potassium, Fiber, Phosphorus, and Copper, however Cassava has more Vitamin C.
  • Cassava's daily need coverage for Vitamin C is 18% more.
  • Taro has 13 times more Vitamin E than Cassava. Taro has 2.38mg of Vitamin E , while Cassava has 0.19mg.

The food varieties used in the comparison are Taro, raw and Cassava, raw.

Infographic

Taro vs Cassava infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
7
:
Contains more Iron +103.7%
Contains more Calcium +168.8%
Contains more Potassium +118.1%
Contains more Magnesium +57.1%
Contains more Copper +72%
Contains more Phosphorus +211.1%
Contains less Sodium -21.4%
Contains more Zinc +47.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 13% 53% 24% 58% 7% 36% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +103.7%
Contains more Calcium +168.8%
Contains more Potassium +118.1%
Contains more Magnesium +57.1%
Contains more Copper +72%
Contains more Phosphorus +211.1%
Contains less Sodium -21.4%
Contains more Zinc +47.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
5
:
Contains more Vitamin A +484.6%
Contains more Vitamin E +1152.6%
Contains more Vitamin B5 +183.2%
Contains more Vitamin B6 +221.6%
Contains more Vitamin C +357.8%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +42.3%
Contains more Vitamin K +90%
Contains more Folate +22.7%
Equal in Vitamin B1 - 0.087
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 5% 48% 0% 24% 6% 12% 19% 66% 0% 3% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin A +484.6%
Contains more Vitamin E +1152.6%
Contains more Vitamin B5 +183.2%
Contains more Vitamin B6 +221.6%
Contains more Vitamin C +357.8%
Contains more Vitamin B2 +92%
Contains more Vitamin B3 +42.3%
Contains more Vitamin K +90%
Contains more Folate +22.7%
Equal in Vitamin B1 - 0.087

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Taro
14
Cassava
Mineral Summary Score
26
Taro
14
Cassava

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Taro
8%
Cassava
Carbohydrates
26%
Taro
38%
Cassava
Fats
1%
Taro
1%
Cassava

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Taro Cassava
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 41)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food is richer in minerals?
Taro
Taro 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.

All nutrients comparison - raw data values

Nutrient Taro Cassava Opinion
Calories 112 160 Cassava
Protein 1.5 1.36 Taro
Fats 0.2 0.28 Cassava
Vitamin C 4.5 20.6 Cassava
Carbs 26.46 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.27 Taro
Calcium 43 16 Taro
Potassium 591 271 Taro
Magnesium 33 21 Taro
Sugar 0.4 1.7 Taro
Fiber 4.1 1.8 Taro
Copper 0.172 0.1 Taro
Zinc 0.23 0.34 Cassava
Starch
Phosphorus 84 27 Taro
Sodium 11 14 Taro
Vitamin A 76 13 Taro
Vitamin E 2.38 0.19 Taro
Vitamin D 0 0
Vitamin B1 0.095 0.087 Taro
Vitamin B2 0.025 0.048 Cassava
Vitamin B3 0.6 0.854 Cassava
Vitamin B5 0.303 0.107 Taro
Vitamin B6 0.283 0.088 Taro
Vitamin B12 0 0
Vitamin K 1 1.9 Cassava
Folate 22 27 Cassava
Trans Fat 0 0
Saturated Fat 0.041 0.074 Taro
Monounsaturated Fat 0.016 0.075 Cassava
Polyunsaturated fat 0.083 0.048 Taro
Tryptophan 0.023 0.019 Taro
Threonine 0.069 0.028 Taro
Isoleucine 0.054 0.027 Taro
Leucine 0.111 0.039 Taro
Lysine 0.067 0.044 Taro
Methionine 0.02 0.011 Taro
Phenylalanine 0.082 0.026 Taro
Valine 0.082 0.035 Taro
Histidine 0.034 0.02 Taro
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.