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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.

Infographic

Taro vs Dates 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Taro
2
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%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
~equal in Calcium ~39mg

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
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
~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
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
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
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +336.8%
Contains less Sat. FatSaturated fat -22%
Contains more Mono. FatMonounsaturated fat +125%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Dates
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taro Dates 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Dates
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
12%
Dates
Minerals Daily Need Coverage Score
26%
Taro
29%
Dates

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 62.95g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.