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  6. Taro vs. Rice

Taro vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Taro and Rice

  • Taro has more Potassium, Vitamin E , Fiber, Vitamin B6, Copper, and Phosphorus, however, Rice is higher in Selenium, Folate, Iron, and Vitamin B1.
  • Taro covers your daily need of Potassium 16% more than Rice.
  • Taro has 60 times more Vitamin E than Rice. While Taro has 2.38mg of Vitamin E , Rice has only 0.04mg.

These are the specific foods used in this comparison Taro, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Taro vs Rice 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
5
:
5
Rice
Rice
Contains more Calcium +330%
Contains more Magnesium +175%
Contains more Phosphorus +95.3%
Contains more Potassium +1588.6%
Contains more Copper +149.3%
Contains more Iron +118.2%
Contains less Sodium -90.9%
Contains more Zinc +113%
Contains more Manganese +23.2%
Contains more Selenium +971.4%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +330%
Contains more Magnesium +175%
Contains more Phosphorus +95.3%
Contains more Potassium +1588.6%
Contains more Copper +149.3%
Contains more Iron +118.2%
Contains less Sodium -90.9%
Contains more Zinc +113%
Contains more Manganese +23.2%
Contains more Selenium +971.4%

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
6
:
4
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +5850%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +204.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B3 +146%
Contains more Vitamin B5 +28.7%
Contains more Folate +163.6%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +5850%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +204.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +71.6%
Contains more Vitamin B3 +146%
Contains more Vitamin B5 +28.7%
Contains more Folate +163.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
:
3
Rice
Rice
Contains more Other +185.7%
Contains more Protein +79.3%
Contains more Fats +40%
Equal in Carbs - 28.17
Equal in Water - 68.44
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Other +185.7%
Contains more Protein +79.3%
Contains more Fats +40%
Equal in Carbs - 28.17
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
:
1
Rice
Rice
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +450%
Equal in Polyunsaturated fat - 0.076
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +450%
Equal in Polyunsaturated fat - 0.076

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Rice Opinion
Net carbs 22.36g 27.77g Rice
Protein 1.5g 2.69g Rice
Fats 0.2g 0.28g Rice
Carbs 26.46g 28.17g Rice
Calories 112kcal 130kcal Rice
Sugar 0.4g 0.05g Rice
Fiber 4.1g 0.4g Taro
Calcium 43mg 10mg Taro
Iron 0.55mg 1.2mg Rice
Magnesium 33mg 12mg Taro
Phosphorus 84mg 43mg Taro
Potassium 591mg 35mg Taro
Sodium 11mg 1mg Rice
Zinc 0.23mg 0.49mg Rice
Copper 0.172mg 0.069mg Taro
Manganese 0.383mg 0.472mg Rice
Selenium 0.7µg 7.5µg Rice
Vitamin A 76IU 0IU Taro
Vitamin A RAE 4µg 0µg Taro
Vitamin E 2.38mg 0.04mg Taro
Vitamin C 4.5mg 0mg Taro
Vitamin B1 0.095mg 0.163mg Rice
Vitamin B2 0.025mg 0.013mg Taro
Vitamin B3 0.6mg 1.476mg Rice
Vitamin B5 0.303mg 0.39mg Rice
Vitamin B6 0.283mg 0.093mg Taro
Folate 22µg 58µg Rice
Vitamin K 1µg 0µg Taro
Tryptophan 0.023mg 0.031mg Rice
Threonine 0.069mg 0.096mg Rice
Isoleucine 0.054mg 0.116mg Rice
Leucine 0.111mg 0.222mg Rice
Lysine 0.067mg 0.097mg Rice
Methionine 0.02mg 0.063mg Rice
Phenylalanine 0.082mg 0.144mg Rice
Valine 0.082mg 0.164mg Rice
Histidine 0.034mg 0.063mg Rice
Saturated Fat 0.041g 0.077g Taro
Monounsaturated Fat 0.016g 0.088g Rice
Polyunsaturated fat 0.083g 0.076g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Rice
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
13%
Rice
Minerals Daily Need Coverage Score
26%
Taro
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 6)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.