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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 Calcium +168.8%
Contains more Iron +103.7%
Contains more Magnesium +57.1%
Contains more Phosphorus +211.1%
Contains more Potassium +118.1%
Contains less Sodium -21.4%
Contains more Copper +72%
Contains more Zinc +47.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +168.8%
Contains more Iron +103.7%
Contains more Magnesium +57.1%
Contains more Phosphorus +211.1%
Contains more Potassium +118.1%
Contains less Sodium -21.4%
Contains more Copper +72%
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 Folate +22.7%
Contains more Vitamin K +90%
Equal in Vitamin B1 - 0.087
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 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 Folate +22.7%
Contains more Vitamin K +90%
Equal in Vitamin B1 - 0.087

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

All nutrients comparison - raw data values

Nutrient Taro Cassava Opinion
Net carbs 22.36g 36.26g Cassava
Protein 1.5g 1.36g Taro
Fats 0.2g 0.28g Cassava
Carbs 26.46g 38.06g Cassava
Calories 112kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar 0.4g 1.7g Taro
Fiber 4.1g 1.8g Taro
Calcium 43mg 16mg Taro
Iron 0.55mg 0.27mg Taro
Magnesium 33mg 21mg Taro
Phosphorus 84mg 27mg Taro
Potassium 591mg 271mg Taro
Sodium 11mg 14mg Taro
Zinc 0.23mg 0.34mg Cassava
Copper 0.172mg 0.1mg Taro
Vitamin A 76IU 13IU Taro
Vitamin E 2.38mg 0.19mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 20.6mg Cassava
Vitamin B1 0.095mg 0.087mg Taro
Vitamin B2 0.025mg 0.048mg Cassava
Vitamin B3 0.6mg 0.854mg Cassava
Vitamin B5 0.303mg 0.107mg Taro
Vitamin B6 0.283mg 0.088mg Taro
Folate 22µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1µg 1.9µg Cassava
Tryptophan 0.023mg 0.019mg Taro
Threonine 0.069mg 0.028mg Taro
Isoleucine 0.054mg 0.027mg Taro
Leucine 0.111mg 0.039mg Taro
Lysine 0.067mg 0.044mg Taro
Methionine 0.02mg 0.011mg Taro
Phenylalanine 0.082mg 0.026mg Taro
Valine 0.082mg 0.035mg Taro
Histidine 0.034mg 0.02mg Taro
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.074g Taro
Monounsaturated Fat 0.016g 0.075g Cassava
Polyunsaturated fat 0.083g 0.048g Taro

Which food is preferable for your diet?

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

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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

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 - 40)
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.

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.