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  6. Taro vs. Marrow-stem Kale

Taro vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are taro and marrow-stem Kale different?

  • Taro is higher in copper, potassium, vitamin B6, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Taro contains 4 times more copper than marrow-stem Kale. While taro contains 0.172mg of copper, marrow-stem Kale contains only 0.046mg.
  • Marrow-stem Kale has a lower glycemic index (32) than taro (54).

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

Infographic

Taro vs Marrow-stem Kale 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
Taro
6
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +177.5%
Contains more IronIron +17%
Contains more CopperCopper +273.9%
Contains more PhosphorusPhosphorus +236%
Contains less SodiumSodium -35.3%
Contains more CalciumCalcium +439.5%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +85.7%
~equal in Zinc ~0.21mg

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
Taro
3
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more Vitamin CVitamin C +684.4%
Contains more Vitamin AVitamin A +6175%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin KVitamin K +43610%
Contains more FolateFolate +486.4%
Contains more CholineCholine +34.1%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Marrow-stem Kale DV% diff.
Vitamin K 1µg 437.1µg 363%
Vitamin C 4.5mg 35.3mg 34%
Folate 22µg 129µg 27%
Vitamin A 4µg 251µg 27%
Calcium 43mg 232mg 19%
Copper 0.172mg 0.046mg 14%
Manganese 0.383mg 0.658mg 12%
Potassium 591mg 213mg 11%
Vitamin B6 0.283mg 0.165mg 9%
Phosphorus 84mg 25mg 8%
Vitamin B2 0.025mg 0.13mg 8%
Carbs 26.46g 5.42g 7%
Calories 112kcal 32kcal 4%
Protein 1.5g 3.02g 3%
Vitamin B1 0.095mg 0.054mg 3%
Choline 17.3mg 23.2mg 1%
Polyunsaturated fat 0.083g 0.201g 1%
Vitamin E 2.38mg 2.26mg 1%
Selenium 0.7µg 1.3µg 1%
Iron 0.55mg 0.47mg 1%
Vitamin B3 0.6mg 0.742mg 1%
Vitamin B5 0.303mg 0.267mg 1%
Magnesium 33mg 27mg 1%
Fats 0.2g 0.61g 1%
Net carbs 22.36g 1.42g N/A
Sugar 0.4g 0.46g N/A
Fiber 4.1g 4g 0%
Zinc 0.23mg 0.21mg 0%
Sodium 11mg 17mg 0%
Saturated fat 0.041g 0.055g 0%
Monounsaturated fat 0.016g 0.03g 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.069mg 0.086mg 0%
Isoleucine 0.054mg 0.1mg 0%
Leucine 0.111mg 0.151mg 0%
Lysine 0.067mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.082mg 0.087mg 0%
Valine 0.082mg 0.12mg 0%
Histidine 0.034mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +388.2%
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
Contains more WaterWater +26.9%
Contains more OtherOther +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -25.5%
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +142.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.