Taro vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between taro and dates
- Taro is higher in vitamin E, vitamin B6, and manganese, yet dates are higher in fiber, iron, and vitamin B5.
- Dates cover your daily fiber needs 16% more than taro.
- Taro contains 48 times more vitamin E than dates. While taro contains 2.38mg of vitamin E, dates contain only 0.05mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Taro, raw and Dates, deglet noor.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +35.5% |
| Contains more ManganeseManganese | +46.2% |
| Contains more MagnesiumMagnesium | +30.3% |
| Contains more PotassiumPotassium | +11% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +19.8% |
| Contains more ZincZinc | +26.1% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +328.6% |
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.
| Contains more Vitamin CVitamin C | +1025% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4660% |
| Contains more Vitamin B1Vitamin B1 | +82.7% |
| Contains more Vitamin B6Vitamin B6 | +71.5% |
| Contains more FolateFolate | +15.8% |
| Contains more CholineCholine | +174.6% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +112.3% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin KVitamin K | +170% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 26.46g | 75.03g | 16% |
| Vitamin E | 2.38mg | 0.05mg | 16% |
| Fiber | 4.1g | 8g | 16% |
| Vitamin B6 | 0.283mg | 0.165mg | 9% |
| Calories | 112kcal | 282kcal | 9% |
| Vitamin B5 | 0.303mg | 0.589mg | 6% |
| Iron | 0.55mg | 1.02mg | 6% |
| Vitamin C | 4.5mg | 0.4mg | 5% |
| Manganese | 0.383mg | 0.262mg | 5% |
| Vitamin B3 | 0.6mg | 1.274mg | 4% |
| Selenium | 0.7µg | 3µg | 4% |
| Vitamin B1 | 0.095mg | 0.052mg | 4% |
| Copper | 0.172mg | 0.206mg | 4% |
| Phosphorus | 84mg | 62mg | 3% |
| Vitamin B2 | 0.025mg | 0.066mg | 3% |
| Magnesium | 33mg | 43mg | 2% |
| Protein | 1.5g | 2.45g | 2% |
| Potassium | 591mg | 656mg | 2% |
| Choline | 17.3mg | 6.3mg | 2% |
| Zinc | 0.23mg | 0.29mg | 1% |
| Folate | 22µg | 19µg | 1% |
| Vitamin K | 1µg | 2.7µg | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Net carbs | 22.36g | 67.03g | N/A |
| Calcium | 43mg | 39mg | 0% |
| Sugar | 0.4g | 63.35g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.041g | 0.032g | 0% |
| Monounsaturated fat | 0.016g | 0.036g | 0% |
| Polyunsaturated fat | 0.083g | 0.019g | 0% |
| Tryptophan | 0.023mg | 0.012mg | 0% |
| Threonine | 0.069mg | 0.043mg | 0% |
| Isoleucine | 0.054mg | 0.049mg | 0% |
| Leucine | 0.111mg | 0.084mg | 0% |
| Lysine | 0.067mg | 0.066mg | 0% |
| Methionine | 0.02mg | 0.022mg | 0% |
| Phenylalanine | 0.082mg | 0.05mg | 0% |
| Valine | 0.082mg | 0.071mg | 0% |
| Histidine | 0.034mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +244.1% |
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +183.6% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +336.8% |
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Mono. FatMonounsaturated fat | +125% |
