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  6. Taro vs. Plantain raw

Taro vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on the differences between taro and plantain raw

  • Taro is higher in vitamin E, copper, fiber, and phosphorus, yet plantain raw is higher in vitamin A and vitamin C.
  • Plantain raw covers your daily vitamin A needs 21% more than taro.
  • Taro contains 17 times more vitamin E than plantain raw. While taro contains 2.38mg of vitamin E, plantain raw contains only 0.14mg.
  • The amount of sugar in taro is lower.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Taro, raw and Plantains, raw.

Infographic

Taro vs Plantain 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
6
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +18.4%
Contains more CopperCopper +112.3%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +147.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +12.1%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +114.3%
~equal in Iron ~0.6mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin KVitamin K +42.9%
Contains more CholineCholine +28.1%
Contains more Vitamin CVitamin C +308.9%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Taro Plantain raw DV% diff.
Manganese 0.383mg 17%
Vitamin E 2.38mg 0.14mg 15%
Vitamin C 4.5mg 18.4mg 15%
Copper 0.172mg 0.081mg 10%
Phosphorus 84mg 34mg 7%
Fiber 4.1g 2.3g 7%
Vitamin A 4µg 56µg 6%
Vitamin B1 0.095mg 0.052mg 4%
Calcium 43mg 3mg 4%
Potassium 591mg 499mg 3%
Vitamin B2 0.025mg 0.054mg 2%
Carbs 26.46g 31.89g 2%
Vitamin B3 0.6mg 0.686mg 1%
Vitamin B5 0.303mg 0.26mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin B6 0.283mg 0.299mg 1%
Choline 17.3mg 13.5mg 1%
Calories 112kcal 122kcal 1%
Zinc 0.23mg 0.14mg 1%
Iron 0.55mg 0.6mg 1%
Magnesium 33mg 37mg 1%
Protein 1.5g 1.3g 0%
Fats 0.2g 0.37g 0%
Net carbs 22.36g 29.59g N/A
Sugar 0.4g 15g N/A
Sodium 11mg 4mg 0%
Vitamin K 1µg 0.7µg 0%
Folate 22µg 22µg 0%
Saturated fat 0.041g 0.143g 0%
Monounsaturated fat 0.016g 0.032g 0%
Polyunsaturated fat 0.083g 0.069g 0%
Tryptophan 0.023mg 0.015mg 0%
Threonine 0.069mg 0.034mg 0%
Isoleucine 0.054mg 0.036mg 0%
Leucine 0.111mg 0.059mg 0%
Lysine 0.067mg 0.06mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.082mg 0.044mg 0%
Valine 0.082mg 0.046mg 0%
Histidine 0.034mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +15.4%
Contains more FatsFats +85%
Contains more CarbsCarbs +20.5%
~equal in Water ~65.28g
~equal in Other ~1.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains more Mono. FatMonounsaturated fat +100%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.