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  6. Taro vs. Brown rice

Taro vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between Taro and Brown rice

  • Taro is higher in Potassium, Vitamin E , Vitamin B6, Fiber, and Copper, yet Brown rice is higher in Manganese, Vitamin B3, Selenium, and Vitamin B1.
  • Brown rice covers your daily Manganese needs 26% more than Taro.
  • Taro contains 14 times more Vitamin E than Brown rice. While Taro contains 2.38mg of Vitamin E , Brown rice contains only 0.17mg.

Food varieties used in this article are Taro, raw and Rice, brown, long-grain, cooked.

Infographic

Taro vs Brown 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
3
:
7
Brown rice
Brown rice
Contains more Calcium +1333.3%
Contains more Potassium +587.2%
Contains more Copper +62.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +22.6%
Contains less Sodium -63.6%
Contains more Zinc +208.7%
Contains more Manganese +154.3%
Contains more Selenium +728.6%
Equal in Iron - 0.56
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1333.3%
Contains more Potassium +587.2%
Contains more Copper +62.3%
Contains more Magnesium +18.2%
Contains more Phosphorus +22.6%
Contains less Sodium -63.6%
Contains more Zinc +208.7%
Contains more Manganese +154.3%
Contains more Selenium +728.6%
Equal in Iron - 0.56

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
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +130.1%
Contains more Folate +144.4%
Contains more Vitamin K +400%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +326.8%
Contains more Vitamin B5 +25.4%
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +130.1%
Contains more Folate +144.4%
Contains more Vitamin K +400%
Contains more Vitamin B1 +87.4%
Contains more Vitamin B2 +176%
Contains more Vitamin B3 +326.8%
Contains more Vitamin B5 +25.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
:
2
Brown rice
Brown rice
Contains more Other +172.7%
Contains more Protein +82.7%
Contains more Fats +385%
Equal in Carbs - 25.58
Equal in Water - 70.27
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Other +172.7%
Contains more Protein +82.7%
Contains more Fats +385%
Equal in Carbs - 25.58
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +2206.3%
Contains more Polyunsaturated fat +341%
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +2206.3%
Contains more Polyunsaturated fat +341%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Brown 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 Brown rice Opinion
Net carbs 22.36g 23.98g Brown rice
Protein 1.5g 2.74g Brown rice
Fats 0.2g 0.97g Brown rice
Carbs 26.46g 25.58g Taro
Calories 112kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.4g 0.24g Brown rice
Fiber 4.1g 1.6g Taro
Calcium 43mg 3mg Taro
Iron 0.55mg 0.56mg Brown rice
Magnesium 33mg 39mg Brown rice
Phosphorus 84mg 103mg Brown rice
Potassium 591mg 86mg Taro
Sodium 11mg 4mg Brown rice
Zinc 0.23mg 0.71mg Brown rice
Copper 0.172mg 0.106mg Taro
Manganese 0.383mg 0.974mg Brown rice
Selenium 0.7µg 5.8µg Brown rice
Vitamin A 76IU 0IU Taro
Vitamin A RAE 4µg 0µg Taro
Vitamin E 2.38mg 0.17mg Taro
Vitamin C 4.5mg 0mg Taro
Vitamin B1 0.095mg 0.178mg Brown rice
Vitamin B2 0.025mg 0.069mg Brown rice
Vitamin B3 0.6mg 2.561mg Brown rice
Vitamin B5 0.303mg 0.38mg Brown rice
Vitamin B6 0.283mg 0.123mg Taro
Folate 22µg 9µg Taro
Vitamin K 1µg 0.2µg Taro
Tryptophan 0.023mg 0.033mg Brown rice
Threonine 0.069mg 0.095mg Brown rice
Isoleucine 0.054mg 0.109mg Brown rice
Leucine 0.111mg 0.214mg Brown rice
Lysine 0.067mg 0.099mg Brown rice
Methionine 0.02mg 0.058mg Brown rice
Phenylalanine 0.082mg 0.133mg Brown rice
Valine 0.082mg 0.151mg Brown rice
Histidine 0.034mg 0.066mg Brown rice
Saturated Fat 0.041g 0.26g Taro
Monounsaturated Fat 0.016g 0.369g Brown rice
Polyunsaturated fat 0.083g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
26%
Taro
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 12)
Which food is cheaper?
Taro
Taro is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 7mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.