Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Taro vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Significant differences between Taro and Pumpkin

  • Taro has more Vitamin B6, Fiber, Manganese, Vitamin E , Potassium, and Phosphorus, however, Pumpkin is richer in Vitamin A RAE, and Vitamin B2.
  • Pumpkin covers your daily Vitamin A RAE needs 47% more than Taro.
  • Pumpkin has 8 times less Fiber than Taro. Taro has 4.1g of Fiber, while Pumpkin has 0.5g.

Specific food types used in this comparison are Taro, raw and Pumpkin, raw.

Infographic

Taro vs Pumpkin 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
7
:
Contains more Calcium +104.8%
Contains more Magnesium +175%
Contains more Phosphorus +90.9%
Contains more Potassium +73.8%
Contains more Copper +35.4%
Contains more Manganese +206.4%
Contains more Selenium +133.3%
Contains more Iron +45.5%
Contains less Sodium -90.9%
Contains more Zinc +39.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +104.8%
Contains more Magnesium +175%
Contains more Phosphorus +90.9%
Contains more Potassium +73.8%
Contains more Copper +35.4%
Contains more Manganese +206.4%
Contains more Selenium +133.3%
Contains more Iron +45.5%
Contains less Sodium -90.9%
Contains more Zinc +39.1%

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
5
:
Contains more Vitamin E +124.5%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +363.9%
Contains more Folate +37.5%
Contains more Vitamin A +11101.3%
Contains more Vitamin C +100%
Contains more Vitamin B2 +340%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Equal in Vitamin K - 1.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +124.5%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +363.9%
Contains more Folate +37.5%
Contains more Vitamin A +11101.3%
Contains more Vitamin C +100%
Contains more Vitamin B2 +340%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.298
Equal in Vitamin K - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
4
:
Contains more Protein +50%
Contains more Fats +100%
Contains more Carbs +307.1%
Contains more Other +50%
Contains more Water +29.7%
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +50%
Contains more Fats +100%
Contains more Carbs +307.1%
Contains more Other +50%
Contains more Water +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
3
:
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1560%
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -21.2%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +1560%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Pumpkin Opinion
Net carbs 22.36g 6g Taro
Protein 1.5g 1g Taro
Fats 0.2g 0.1g Taro
Carbs 26.46g 6.5g Taro
Calories 112kcal 26kcal Taro
Sugar 0.4g 2.76g Taro
Fiber 4.1g 0.5g Taro
Calcium 43mg 21mg Taro
Iron 0.55mg 0.8mg Pumpkin
Magnesium 33mg 12mg Taro
Phosphorus 84mg 44mg Taro
Potassium 591mg 340mg Taro
Sodium 11mg 1mg Pumpkin
Zinc 0.23mg 0.32mg Pumpkin
Copper 0.172mg 0.127mg Taro
Manganese 0.383mg 0.125mg Taro
Selenium 0.7µg 0.3µg Taro
Vitamin A 76IU 8513IU Pumpkin
Vitamin A RAE 4µg 426µg Pumpkin
Vitamin E 2.38mg 1.06mg Taro
Vitamin C 4.5mg 9mg Pumpkin
Vitamin B1 0.095mg 0.05mg Taro
Vitamin B2 0.025mg 0.11mg Pumpkin
Vitamin B3 0.6mg 0.6mg
Vitamin B5 0.303mg 0.298mg Taro
Vitamin B6 0.283mg 0.061mg Taro
Folate 22µg 16µg Taro
Vitamin K 1µg 1.1µg Pumpkin
Tryptophan 0.023mg 0.012mg Taro
Threonine 0.069mg 0.029mg Taro
Isoleucine 0.054mg 0.031mg Taro
Leucine 0.111mg 0.046mg Taro
Lysine 0.067mg 0.054mg Taro
Methionine 0.02mg 0.011mg Taro
Phenylalanine 0.082mg 0.032mg Taro
Valine 0.082mg 0.035mg Taro
Histidine 0.034mg 0.016mg Taro
Saturated Fat 0.041g 0.052g Taro
Monounsaturated Fat 0.016g 0.013g Taro
Polyunsaturated fat 0.083g 0.005g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Taro
55%
Pumpkin
Minerals Daily Need Coverage Score
26%
Taro
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.