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Taro vs. Refried beans — In-Depth Nutrition Comparison

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Differences between taro and refried beans

  • Taro has more vitamin E, vitamin B6, and potassium, while refried beans have more iron and selenium.
  • Refried beans' daily need coverage for sodium is 16% higher.
  • Refried beans contain 26 times less vitamin E than taro. Taro contains 2.38mg of vitamin E, while refried beans contain 0.09mg.
  • The amount of sodium in taro is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of taro is 54.

The food types used in this comparison are Taro, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Taro vs Refried beans 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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +48.3%
Contains more PotassiumPotassium +85.3%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +32.5%
Contains more IronIron +161.8%
Contains more ZincZinc +152.2%
Contains more SeleniumSelenium +728.6%
~equal in Magnesium ~35mg
~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
7
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2544.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B5Vitamin B5 +60.3%
Contains more Vitamin B6Vitamin B6 +174.8%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B2Vitamin B2 +216%
Contains more Vitamin KVitamin K +110%
Contains more CholineCholine +22.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +95.3%
Contains more ProteinProtein +232%
Contains more FatsFats +905%
Contains more WaterWater +10.1%
Contains more OtherOther +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +3656.3%
Contains more Poly. FatPolyunsaturated fat +554.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Refried beans DV% diff.
Histidine 0.034mg 153mg 22%
Sodium 11mg 370mg 16%
Vitamin E 2.38mg 0.09mg 15%
Vitamin B6 0.283mg 0.103mg 14%
Iron 0.55mg 1.44mg 11%
Selenium 0.7µg 5.8µg 9%
Potassium 591mg 319mg 8%
Protein 1.5g 4.98g 7%
Copper 0.172mg 0.129mg 5%
Carbs 26.46g 13.55g 4%
Vitamin B2 0.025mg 0.079mg 4%
Manganese 0.383mg 0.289mg 4%
Polyunsaturated fat 0.083g 0.543g 3%
Saturated fat 0.041g 0.631g 3%
Zinc 0.23mg 0.58mg 3%
Starch 7.43g 3%
Fats 0.2g 2.01g 3%
Folate 22µg 11µg 3%
Vitamin B1 0.095mg 0.076mg 2%
Vitamin B5 0.303mg 0.189mg 2%
Fiber 4.1g 3.7g 2%
Vitamin C 4.5mg 6mg 2%
Choline 17.3mg 21.2mg 1%
Monounsaturated fat 0.016g 0.601g 1%
Calories 112kcal 90kcal 1%
Vitamin B3 0.6mg 0.367mg 1%
Vitamin K 1µg 2.1µg 1%
Phosphorus 84mg 92mg 1%
Calcium 43mg 29mg 1%
Net carbs 22.36g 9.85g N/A
Magnesium 33mg 35mg 0%
Sugar 0.4g 0.54g N/A
Vitamin A 4µg 0µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.023mg 0.065mg 0%
Threonine 0.069mg 0.231mg 0%
Isoleucine 0.054mg 0.242mg 0%
Leucine 0.111mg 0.438mg 0%
Lysine 0.067mg 0.377mg 0%
Methionine 0.02mg 0.083mg 0%
Phenylalanine 0.082mg 0.297mg 0%
Valine 0.082mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Taro
10%
Refried beans
Minerals Daily Need Coverage Score
26%
Taro
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 0.59g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 16)
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 ($)
Which food is richer in minerals?
?
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.
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.