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  6. Taro vs. Quinoa

Taro vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between Taro and Quinoa

  • Taro is higher in Potassium, Vitamin B6, Vitamin E , and Fiber, yet Quinoa is higher in Iron, Manganese, Phosphorus, Zinc, Magnesium, and Vitamin B2.
  • Taro covers your daily Potassium needs 12% more than Quinoa.
  • Taro contains 4 times more Vitamin E than Quinoa. While Taro contains 2.38mg of Vitamin E , Quinoa contains only 0.63mg.

Food varieties used in this article are Taro, raw and Quinoa, cooked.

Infographic

Taro vs Quinoa 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
:
8
Quinoa
Quinoa
Contains more Calcium +152.9%
Contains more Potassium +243.6%
Contains more Iron +170.9%
Contains more Magnesium +93.9%
Contains more Phosphorus +81%
Contains less Sodium -36.4%
Contains more Zinc +373.9%
Contains more Copper +11.6%
Contains more Manganese +64.8%
Contains more Selenium +300%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +152.9%
Contains more Potassium +243.6%
Contains more Iron +170.9%
Contains more Magnesium +93.9%
Contains more Phosphorus +81%
Contains less Sodium -36.4%
Contains more Zinc +373.9%
Contains more Copper +11.6%
Contains more Manganese +64.8%
Contains more Selenium +300%

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
7
:
3
Quinoa
Quinoa
Contains more Vitamin A +1420%
Contains more Vitamin E +277.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +130.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +340%
Contains more Folate +90.9%
Taro
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +1420%
Contains more Vitamin E +277.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +130.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B2 +340%
Contains more Folate +90.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
:
3
Quinoa
Quinoa
Contains more Carbs +24.2%
Contains more Other +55.8%
Contains more Protein +193.3%
Contains more Fats +860%
Equal in Water - 71.61
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Carbs +24.2%
Contains more Other +55.8%
Contains more Protein +193.3%
Contains more Fats +860%
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +1198.8%
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +1198.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Quinoa Opinion
Net carbs 22.36g 18.5g Taro
Protein 1.5g 4.4g Quinoa
Fats 0.2g 1.92g Quinoa
Carbs 26.46g 21.3g Taro
Calories 112kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.4g 0.87g Taro
Fiber 4.1g 2.8g Taro
Calcium 43mg 17mg Taro
Iron 0.55mg 1.49mg Quinoa
Magnesium 33mg 64mg Quinoa
Phosphorus 84mg 152mg Quinoa
Potassium 591mg 172mg Taro
Sodium 11mg 7mg Quinoa
Zinc 0.23mg 1.09mg Quinoa
Copper 0.172mg 0.192mg Quinoa
Manganese 0.383mg 0.631mg Quinoa
Selenium 0.7µg 2.8µg Quinoa
Vitamin A 76IU 5IU Taro
Vitamin A RAE 4µg 0µg Taro
Vitamin E 2.38mg 0.63mg Taro
Vitamin C 4.5mg 0mg Taro
Vitamin B1 0.095mg 0.107mg Quinoa
Vitamin B2 0.025mg 0.11mg Quinoa
Vitamin B3 0.6mg 0.412mg Taro
Vitamin B5 0.303mg Taro
Vitamin B6 0.283mg 0.123mg Taro
Folate 22µg 42µg Quinoa
Vitamin K 1µg 0µg Taro
Tryptophan 0.023mg 0.052mg Quinoa
Threonine 0.069mg 0.131mg Quinoa
Isoleucine 0.054mg 0.157mg Quinoa
Leucine 0.111mg 0.261mg Quinoa
Lysine 0.067mg 0.239mg Quinoa
Methionine 0.02mg 0.096mg Quinoa
Phenylalanine 0.082mg 0.185mg Quinoa
Valine 0.082mg 0.185mg Quinoa
Histidine 0.034mg 0.127mg Quinoa
Saturated Fat 0.041g 0.231g Taro
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.016g 0.528g Quinoa
Polyunsaturated fat 0.083g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Quinoa
Minerals Daily Need Coverage Score
26%
Taro
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.19g)
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.