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Taro vs. Asparagus — In-Depth Nutrition Comparison

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How are taro and asparagus different?

  • Taro is higher in vitamin B6, potassium, manganese, vitamin E, and fiber; however, asparagus is richer in vitamin K, iron, vitamin A, vitamin B2, and folate.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Taro contains 3 times more vitamin B6 than asparagus. While taro contains 0.283mg of vitamin B6, asparagus contains only 0.091mg.
  • Asparagus has a lower glycemic index (32) than taro (54).

Taro, raw and Asparagus, raw are the varieties used in this article.

Infographic

Taro vs Asparagus 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
5
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +192.6%
Contains more PhosphorusPhosphorus +61.5%
Contains more ManganeseManganese +142.4%
Contains more IronIron +289.1%
Contains more ZincZinc +134.8%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +228.6%
~equal in Copper ~0.189mg

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
2
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin EVitamin E +110.6%
Contains more Vitamin B6Vitamin B6 +211%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +850%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +464%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin KVitamin K +4060%
Contains more FolateFolate +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Taro Asparagus DV% diff.
Vitamin K 1µg 41.6µg 34%
Iron 0.55mg 2.14mg 20%
Vitamin B6 0.283mg 0.091mg 15%
Potassium 591mg 202mg 11%
Manganese 0.383mg 0.158mg 10%
Vitamin B2 0.025mg 0.141mg 9%
Folate 22µg 52µg 8%
Carbs 26.46g 3.88g 8%
Fiber 4.1g 2.1g 8%
Vitamin E 2.38mg 1.13mg 8%
Calories 112kcal 20kcal 5%
Phosphorus 84mg 52mg 5%
Magnesium 33mg 14mg 5%
Vitamin A 4µg 38µg 4%
Vitamin B1 0.095mg 0.143mg 4%
Zinc 0.23mg 0.54mg 3%
Selenium 0.7µg 2.3µg 3%
Copper 0.172mg 0.189mg 2%
Calcium 43mg 24mg 2%
Vitamin B3 0.6mg 0.978mg 2%
Fructose 1g 1%
Protein 1.5g 2.2g 1%
Vitamin B5 0.303mg 0.274mg 1%
Vitamin C 4.5mg 5.6mg 1%
Fats 0.2g 0.12g 0%
Net carbs 22.36g 1.78g N/A
Sugar 0.4g 1.88g N/A
Sodium 11mg 2mg 0%
Saturated fat 0.041g 0.04g 0%
Choline 17.3mg 16mg 0%
Monounsaturated fat 0.016g 0g 0%
Polyunsaturated fat 0.083g 0.05g 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.069mg 0.084mg 0%
Isoleucine 0.054mg 0.075mg 0%
Leucine 0.111mg 0.128mg 0%
Lysine 0.067mg 0.104mg 0%
Methionine 0.02mg 0.031mg 0%
Phenylalanine 0.082mg 0.075mg 0%
Valine 0.082mg 0.115mg 0%
Histidine 0.034mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +582%
Contains more OtherOther +106.9%
Contains more ProteinProtein +46.7%
Contains more WaterWater +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +66%
~equal in Saturated fat ~0.04g

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.