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Taro vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are taro and mustard Greens Raw different?

  • Taro is richer in vitamin B6 and potassium, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, calcium, and vitamin B2.
  • Mustard Greens Raw cover your daily need for vitamin K, 214% more than taro.
  • Taro contains 2 times more vitamin B6 than mustard Greens Raw. Taro contains 0.283mg of vitamin B6, while mustard Greens Raw contain 0.18mg.
  • Taro has a higher glycemic index (54) than mustard Greens Raw (32).

Taro, raw and Mustard greens, raw types were used in this article.

Infographic

Taro vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +53.9%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +167.4%
Contains more IronIron +198.2%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~32mg
~equal in Copper ~0.165mg
~equal in Zinc ~0.25mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin EVitamin E +18.4%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more FolateFolate +83.3%
Contains more CholineCholine +3360%
Contains more Vitamin CVitamin C +1455.6%
Contains more Vitamin AVitamin A +3675%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin KVitamin K +25650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +466.6%
Contains more ProteinProtein +90.7%
Contains more FatsFats +110%
Contains more WaterWater +28.4%
Contains more OtherOther +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +118.4%
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +475%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Mustard Greens Raw DV% diff.
Vitamin K 1µg 257.5µg 214%
Vitamin C 4.5mg 70mg 73%
Manganese 0.383mg 17%
Vitamin A 4µg 151µg 16%
Iron 0.55mg 1.64mg 14%
Vitamin B6 0.283mg 0.18mg 8%
Carbs 26.46g 4.67g 7%
Calcium 43mg 115mg 7%
Vitamin B2 0.025mg 0.11mg 7%
Potassium 591mg 384mg 6%
Fiber 4.1g 3.2g 4%
Phosphorus 84mg 58mg 4%
Calories 112kcal 27kcal 4%
Folate 22µg 12µg 3%
Protein 1.5g 2.86g 3%
Choline 17.3mg 0.5mg 3%
Vitamin B5 0.303mg 0.21mg 2%
Vitamin E 2.38mg 2.01mg 2%
Vitamin B3 0.6mg 0.8mg 1%
Vitamin B1 0.095mg 0.08mg 1%
Copper 0.172mg 0.165mg 1%
Fats 0.2g 0.42g 0%
Net carbs 22.36g 1.47g N/A
Magnesium 33mg 32mg 0%
Sugar 0.4g 1.32g N/A
Zinc 0.23mg 0.25mg 0%
Sodium 11mg 20mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.041g 0.01g 0%
Monounsaturated fat 0.016g 0.092g 0%
Polyunsaturated fat 0.083g 0.038g 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 Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
26%
Taro
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 9mg)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.