Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Taro vs. Heart of palm — In-Depth Nutrition Comparison

Compare

Significant differences between taro and heart of palm

  • Taro has more vitamin E, fiber, and magnesium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, vitamin B2, and phosphorus.
  • Heart of palm covers your daily copper needs 52% more than taro.
  • Heart of palm has 5 times less vitamin E than taro. Taro has 2.38mg of vitamin E, while heart of palm has 0.5mg.
  • Taro has a higher glycemic index. The glycemic index of taro is 54, while the glycemic index of heart of palm is 32.

Specific food types used in this comparison are Taro, raw and Hearts of palm, raw.

Infographic

Taro vs Heart of palm 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
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +138.9%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +207.3%
Contains more CopperCopper +274.4%
Contains more ZincZinc +1521.7%
Contains more PhosphorusPhosphorus +66.7%
~equal in Selenium ~0.7µg

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
6
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +376%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +186.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +80%
Contains more OtherOther +65.8%
~equal in Fats ~0.2g
~equal in Carbs ~25.61g
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -10.9%
Contains more Mono. FatMonounsaturated fat +220%
~equal in Polyunsaturated fat ~0.089g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Heart of palm DV% diff.
Copper 0.172mg 0.644mg 52%
Vitamin B6 0.283mg 0.81mg 41%
Potassium 591mg 1806mg 36%
Zinc 0.23mg 3.73mg 32%
Manganese 0.383mg 17%
Iron 0.55mg 1.69mg 14%
Vitamin E 2.38mg 0.5mg 13%
Vitamin B2 0.025mg 0.18mg 12%
Fiber 4.1g 1.5g 10%
Phosphorus 84mg 140mg 8%
Vitamin B5 0.303mg 6%
Magnesium 33mg 10mg 5%
Vitamin C 4.5mg 8mg 4%
Vitamin B1 0.095mg 0.05mg 4%
Calcium 43mg 18mg 3%
Choline 17.3mg 0mg 3%
Protein 1.5g 2.7g 2%
Vitamin B3 0.6mg 0.9mg 2%
Vitamin K 1µg 0µg 1%
Folate 22µg 24µg 1%
Calories 112kcal 115kcal 0%
Fats 0.2g 0.2g 0%
Carbs 26.46g 25.61g 0%
Net carbs 22.36g 24.11g N/A
Sugar 0.4g 17.16g N/A
Sodium 11mg 14mg 0%
Vitamin A 4µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.041g 0.046g 0%
Monounsaturated fat 0.016g 0.005g 0%
Polyunsaturated fat 0.083g 0.089g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Heart of palm
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Heart of palm
Minerals Daily Need Coverage Score
26%
Taro
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 16.76g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.