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Taro vs. Cod liver oil — In-Depth Nutrition Comparison

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What are the differences between taro and cod liver oil?

  • Taro is higher in vitamin B6, copper, potassium, manganese, fiber, and phosphorus; however, cod liver oil is richer in vitamin A and vitamin D.
  • Cod liver oil's daily need coverage for vitamin A is 1998% more.
  • Taro has less saturated fat.
  • Cod liver oil has a lower glycemic index (0) than taro (54).

We used Taro, raw and Fish oil, cod liver types in this article.

Infographic

Taro vs Cod liver oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +749900%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
4
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49900%

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +291843.8%
Contains more Poly. FatPolyunsaturated fat +27057.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Cod liver oil DV% diff.
Vitamin A 4µg 30000µg 3333%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Cholesterol 0mg 570mg 190%
Fats 0.2g 100g 154%
Polyunsaturated fat 0.083g 22.541g 150%
Monounsaturated fat 0.016g 46.711g 117%
Saturated fat 0.041g 22.608g 103%
Calories 112kcal 902kcal 40%
Vitamin B6 0.283mg 0mg 22%
Copper 0.172mg 0mg 19%
Potassium 591mg 0mg 17%
Manganese 0.383mg 0mg 17%
Fiber 4.1g 0g 16%
Vitamin E 2.38mg 16%
Phosphorus 84mg 0mg 12%
Carbs 26.46g 0g 9%
Vitamin B1 0.095mg 8%
Magnesium 33mg 0mg 8%
Iron 0.55mg 0mg 7%
Vitamin B5 0.303mg 0mg 6%
Folate 22µg 0µg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 0.6mg 0mg 4%
Calcium 43mg 0mg 4%
Protein 1.5g 0g 3%
Choline 17.3mg 3%
Vitamin B2 0.025mg 0mg 2%
Zinc 0.23mg 0mg 2%
Selenium 0.7µg 0µg 1%
Vitamin K 1µg 1%
Net carbs 22.36g 0g N/A
Sugar 0.4g N/A
Sodium 11mg 0mg 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Cod liver oil
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
1058%
Cod liver oil
Minerals Daily Need Coverage Score
26%
Taro
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Taro
Taro is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 22.567g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $5)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 54)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.