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  6. Taro vs. Mixed nuts

Taro vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between taro and mixed nuts

  • Mixed nuts are higher than taro in copper, manganese, selenium, phosphorus, magnesium, vitamin B3, vitamin E, zinc, and iron.
  • Mixed nuts cover your daily copper needs 82% more than taro.
  • The amount of saturated fat in taro is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Taro, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Taro vs Mixed nuts 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
0
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +593.9%
Contains more CalciumCalcium +172.1%
Contains more IronIron +374.5%
Contains more CopperCopper +427.3%
Contains more ZincZinc +1360.9%
Contains more PhosphorusPhosphorus +442.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +432.6%
Contains more SeleniumSelenium +4742.9%
~equal in Potassium ~632mg

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
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +684%
Contains more Vitamin B3Vitamin B3 +1184.8%
Contains more Vitamin B5Vitamin B5 +276.2%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +470%
Contains more FolateFolate +277.3%
Contains more CholineCholine +200.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Mixed nuts DV% diff.
Polyunsaturated fat 0.083g 14.612g 97%
Fats 0.2g 53.95g 83%
Copper 0.172mg 0.907mg 82%
Manganese 0.383mg 2.04mg 72%
Monounsaturated fat 0.016g 28.488g 71%
Selenium 0.7µg 33.9µg 60%
Phosphorus 84mg 456mg 53%
Magnesium 33mg 229mg 47%
Vitamin B3 0.6mg 7.709mg 44%
Saturated fat 0.041g 8.711g 39%
Protein 1.5g 20.04g 37%
Vitamin E 2.38mg 7.82mg 36%
Zinc 0.23mg 3.36mg 28%
Iron 0.55mg 2.61mg 26%
Calories 112kcal 607kcal 25%
Vitamin B5 0.303mg 1.14mg 17%
Folate 22µg 83µg 15%
Vitamin B2 0.025mg 0.196mg 13%
Fiber 4.1g 7g 12%
Vitamin B1 0.095mg 0.189mg 8%
Calcium 43mg 117mg 7%
Choline 17.3mg 52mg 6%
Vitamin B6 0.283mg 0.352mg 5%
Vitamin K 1µg 5.7µg 4%
Vitamin C 4.5mg 0.5mg 4%
Starch 4.2g 2%
Carbs 26.46g 21.05g 2%
Potassium 591mg 632mg 1%
Net carbs 22.36g 14.05g N/A
Sugar 0.4g 4.15g N/A
Sodium 11mg 5mg 0%
Vitamin A 4µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.023mg 0.22mg 0%
Threonine 0.069mg 0.703mg 0%
Isoleucine 0.054mg 0.826mg 0%
Leucine 0.111mg 1.656mg 0%
Lysine 0.067mg 0.782mg 0%
Methionine 0.02mg 0.283mg 0%
Phenylalanine 0.082mg 1.182mg 0%
Valine 0.082mg 1.001mg 0%
Histidine 0.034mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +25.7%
Contains more WaterWater +3296.2%
Contains more ProteinProtein +1236%
Contains more FatsFats +26875%
Contains more OtherOther +140%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +177950%
Contains more Poly. FatPolyunsaturated fat +17504.8%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.