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  6. Taro vs. Pumpkin seeds

Taro vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between taro and pumpkin seeds

  • Taro has more vitamin B6 and vitamin B1, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and monounsaturated fat.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Pumpkin seeds contain 8 times less vitamin B6 than taro. Taro contains 0.283mg of vitamin B6, while pumpkin seeds contain 0.037mg.
  • The amount of saturated fat in taro is lower.

The food types used in this comparison are Taro, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Taro vs Pumpkin seeds 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
2
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -38.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +693.9%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +501.8%
Contains more CopperCopper +301.2%
Contains more ZincZinc +4378.3%
Contains more ManganeseManganese +29.5%
~equal in Phosphorus ~92mg

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
10
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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +441.1%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +144.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +108%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Pumpkin seeds DV% diff.
Zinc 0.23mg 10.3mg 92%
Polyunsaturated fat 0.083g 8.844g 58%
Copper 0.172mg 0.69mg 58%
Fiber 4.1g 18.4g 57%
Magnesium 33mg 262mg 55%
Iron 0.55mg 3.31mg 35%
Protein 1.5g 18.55g 34%
Fats 0.2g 19.4g 30%
Vitamin B6 0.283mg 0.037mg 19%
Calories 112kcal 446kcal 17%
Saturated fat 0.041g 3.67g 16%
Vitamin E 2.38mg 16%
Monounsaturated fat 0.016g 6.032g 15%
Potassium 591mg 919mg 10%
Carbs 26.46g 53.75g 9%
Vitamin B5 0.303mg 0.056mg 5%
Manganese 0.383mg 0.496mg 5%
Vitamin B1 0.095mg 0.034mg 5%
Vitamin C 4.5mg 0.3mg 5%
Folate 22µg 9µg 3%
Choline 17.3mg 3%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin B3 0.6mg 0.286mg 2%
Phosphorus 84mg 92mg 1%
Vitamin K 1µg 1%
Calcium 43mg 55mg 1%
Selenium 0.7µg 1%
Net carbs 22.36g 35.35g N/A
Sugar 0.4g N/A
Sodium 11mg 18mg 0%
Vitamin A 4µg 3µg 0%
Tryptophan 0.023mg 0.326mg 0%
Threonine 0.069mg 0.683mg 0%
Isoleucine 0.054mg 0.956mg 0%
Leucine 0.111mg 1.572mg 0%
Lysine 0.067mg 1.386mg 0%
Methionine 0.02mg 0.417mg 0%
Phenylalanine 0.082mg 0.924mg 0%
Valine 0.082mg 1.491mg 0%
Histidine 0.034mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1469.8%
Contains more ProteinProtein +1136.7%
Contains more FatsFats +9600%
Contains more CarbsCarbs +103.1%
Contains more OtherOther +216.7%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +37600%
Contains more Poly. FatPolyunsaturated fat +10555.4%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.