Taro vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between taro and mashed potato?

The amount of copper, vitamin E, vitamin B6, manganese, fiber, potassium, and vitamin B1 in taro is higher than in mashed potato.
Taro's daily need coverage for copper is 15% more.
Mashed potato contains 6 times less vitamin B1 than taro. Taro contains 0.095mg of vitamin B1, while mashed potato contains 0.015mg.
Taro has less sodium.
Taro has a lower glycemic index (54) than mashed potato (87).

We used Taro, raw and Fast foods, potato, mashed types in this article.

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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

Mashed potato

Contains more MagnesiumMagnesium	+120%
Contains more CalciumCalcium	+138.9%
Contains more PotassiumPotassium	+106.6%
Contains more IronIron	+77.4%
Contains more CopperCopper	+391.4%
Contains more PhosphorusPhosphorus	+42.4%
Contains less SodiumSodium	-96.4%
Contains more ManganeseManganese	+290.8%

Contains more SeleniumSelenium

+14.3%

~equal in Zinc ~0.22mg

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

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+466.7%
Contains more Vitamin B1Vitamin B1	+533.3%
Contains more Vitamin B2Vitamin B2	+66.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+135.8%
Contains more FolateFolate	+144.4%
Contains more CholineCholine	+29.1%

Contains more Vitamin AVitamin A	+975%
Contains more Vitamin B3Vitamin B3	+80%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+490%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.172mg	0.035mg	15%
Vitamin B6	0.283mg	0.12mg	13%
Vitamin E	2.38mg	0.42mg	13%
Sodium	11mg	306mg	13%
Manganese	0.383mg	0.098mg	12%
Fiber	4.1g	1.3g	11%
Potassium	591mg	286mg	9%
Polyunsaturated fat	0.083g	1.342g	8%
Vitamin B1	0.095mg	0.015mg	7%
Vitamin B5	0.303mg		6%
Starch		12.1g	5%
Vitamin C	4.5mg	0mg	5%
Phosphorus	84mg	59mg	4%
Magnesium	33mg	15mg	4%
Vitamin A	4µg	43µg	4%
Carbs	26.46g	14.65g	4%
Fats	0.2g	2.82g	4%
Vitamin K	1µg	5.9µg	4%
Iron	0.55mg	0.31mg	3%
Calcium	43mg	18mg	3%
Vitamin B12	0µg	0.07µg	3%
Folate	22µg	9µg	3%
Vitamin B3	0.6mg	1.08mg	3%
Monounsaturated fat	0.016g	0.72g	2%
Saturated fat	0.041g	0.577g	2%
Choline	17.3mg	13.4mg	1%
Calories	112kcal	89kcal	1%
Vitamin B2	0.025mg	0.015mg	1%
Protein	1.5g	1.65g	0%
Net carbs	22.36g	13.35g	N/A
Sugar	0.4g	0.5g	N/A
Zinc	0.23mg	0.22mg	0%
Selenium	0.7µg	0.8µg	0%
Trans fat	0g	0.105g	N/A
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%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A