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Taro vs. Potato — In-Depth Nutrition Comparison

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Important differences between taro and potatoes

  • Taro has more vitamin E, fiber, manganese, and copper; however, potatoes have more iron, vitamin C, and vitamin B3.
  • Taro's daily need coverage for vitamin E is 16% more.
  • Taro has 3 times more calcium than potatoes. Taro has 43mg of calcium, while potatoes have 15mg.
  • Potatoes have a higher glycemic index than taro.

The food varieties used in the comparison are Taro, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Taro vs Potato infographic
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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
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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +186.7%
Contains more CopperCopper +45.8%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +74.9%
Contains more SeleniumSelenium +75%
Contains more IronIron +96.4%
Contains more ZincZinc +56.5%
~equal in Potassium ~535mg
~equal in Sodium ~10mg

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
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Potato
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +5850%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more CholineCholine +16.9%
Contains more Vitamin CVitamin C +113.3%
Contains more Vitamin B2Vitamin B2 +92%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.311mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Potato DV% diff.
Vitamin E 2.38mg 0.04mg 16%
Fiber 4.1g 2.2g 8%
Manganese 0.383mg 0.219mg 7%
Starch 17.27g 7%
Iron 0.55mg 1.08mg 7%
Vitamin C 4.5mg 9.6mg 6%
Copper 0.172mg 0.118mg 6%
Vitamin B3 0.6mg 1.41mg 5%
Calcium 43mg 15mg 3%
Vitamin B1 0.095mg 0.064mg 3%
Carbs 26.46g 21.15g 2%
Vitamin B6 0.283mg 0.311mg 2%
Potassium 591mg 535mg 2%
Folate 22µg 28µg 2%
Phosphorus 84mg 70mg 2%
Vitamin B2 0.025mg 0.048mg 2%
Protein 1.5g 2.5g 2%
Vitamin K 1µg 2µg 1%
Vitamin B5 0.303mg 0.376mg 1%
Calories 112kcal 93kcal 1%
Selenium 0.7µg 0.4µg 1%
Zinc 0.23mg 0.36mg 1%
Magnesium 33mg 28mg 1%
Fats 0.2g 0.13g 0%
Net carbs 22.36g 18.95g N/A
Sugar 0.4g 1.18g N/A
Sodium 11mg 10mg 0%
Vitamin A 4µg 1µg 0%
Choline 17.3mg 14.8mg 0%
Saturated fat 0.041g 0.034g 0%
Monounsaturated fat 0.016g 0.003g 0%
Polyunsaturated fat 0.083g 0.057g 0%
Tryptophan 0.023mg 0.025mg 0%
Threonine 0.069mg 0.081mg 0%
Isoleucine 0.054mg 0.08mg 0%
Leucine 0.111mg 0.119mg 0%
Lysine 0.067mg 0.13mg 0%
Methionine 0.02mg 0.038mg 0%
Phenylalanine 0.082mg 0.099mg 0%
Valine 0.082mg 0.125mg 0%
Histidine 0.034mg 0.042mg 0%
Fructose 0.34g 0%

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
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +53.8%
Contains more CarbsCarbs +25.1%
Contains more ProteinProtein +66.7%
Contains more OtherOther +10.8%
~equal in Water ~74.89g

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +45.6%
Contains less Sat. FatSaturated fat -17.1%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.