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.
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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.
| Contains more CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +243.6% |
| Contains more MagnesiumMagnesium | +93.9% |
| Contains more IronIron | +170.9% |
| Contains more CopperCopper | +11.6% |
| Contains more ZincZinc | +373.9% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +64.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +277.8% |
| Contains more Vitamin B3Vitamin B3 | +45.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +130.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.6% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more FolateFolate | +90.9% |
| Contains more CholineCholine | +32.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +55.8% |
| Contains more ProteinProtein | +193.3% |
| Contains more FatsFats | +860% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +3200% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 591mg | 172mg | 12% |
| Vitamin E | 2.38mg | 0.63mg | 12% |
| Iron | 0.55mg | 1.49mg | 12% |
| Vitamin B6 | 0.283mg | 0.123mg | 12% |
| Manganese | 0.383mg | 0.631mg | 11% |
| Phosphorus | 84mg | 152mg | 10% |
| Zinc | 0.23mg | 1.09mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.083g | 1.078g | 7% |
| Magnesium | 33mg | 64mg | 7% |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Vitamin B5 | 0.303mg | 6% | |
| Protein | 1.5g | 4.4g | 6% |
| Folate | 22µg | 42µg | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Fiber | 4.1g | 2.8g | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Calcium | 43mg | 17mg | 3% |
| Fats | 0.2g | 1.92g | 3% |
| Copper | 0.172mg | 0.192mg | 2% |
| Carbs | 26.46g | 21.3g | 2% |
| Vitamin B3 | 0.6mg | 0.412mg | 1% |
| Vitamin B1 | 0.095mg | 0.107mg | 1% |
| Choline | 17.3mg | 23mg | 1% |
| Saturated fat | 0.041g | 0.231g | 1% |
| Monounsaturated fat | 0.016g | 0.528g | 1% |
| Vitamin K | 1µg | 0µg | 1% |
| Calories | 112kcal | 120kcal | 0% |
| Net carbs | 22.36g | 18.5g | N/A |
| Sugar | 0.4g | 0.87g | N/A |
| Sodium | 11mg | 7mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.023mg | 0.052mg | 0% |
| Threonine | 0.069mg | 0.131mg | 0% |
| Isoleucine | 0.054mg | 0.157mg | 0% |
| Leucine | 0.111mg | 0.261mg | 0% |
| Lysine | 0.067mg | 0.239mg | 0% |
| Methionine | 0.02mg | 0.096mg | 0% |
| Phenylalanine | 0.082mg | 0.185mg | 0% |
| Valine | 0.082mg | 0.185mg | 0% |
| Histidine | 0.034mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
11%
Minerals Daily Need Coverage Score
26%
38%
Comparison summary
Which food is lower in Sugar?
Taro is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated fat?
Taro is lower in Saturated fat (difference - 0.19g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.