Taro vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between Taro and Russet potato
- Taro is richer in Vitamin E , Copper, Fiber, and Manganese, yet Russet potato is richer in Iron, and Vitamin B6.
- Daily need coverage for Vitamin E from Taro is 15% higher.
- Taro contains 2 times more Calcium than Russet potato. Taro contains 43mg of Calcium, while Russet potato contains 18mg.
Food types used in this article are Taro, raw and Potatoes, Russet, flesh and skin, baked.
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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
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Calcium
+138.9%
Contains
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Phosphorus
+18.3%
Contains
less
Sodium
-21.4%
Contains
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Copper
+60.7%
Contains
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Manganese
+68%
Contains
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Selenium
+40%
Contains
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Iron
+94.5%
Contains
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Zinc
+52.2%
Equal in Magnesium - 30
Equal in Potassium - 550
Contains
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Calcium
+138.9%
Contains
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Phosphorus
+18.3%
Contains
less
Sodium
-21.4%
Contains
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Copper
+60.7%
Contains
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Manganese
+68%
Contains
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Selenium
+40%
Contains
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Iron
+94.5%
Contains
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Zinc
+52.2%
Equal in Magnesium - 30
Equal in Potassium - 550
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
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Vitamin A
+660%
Contains
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Vitamin E
+3300%
Contains
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Vitamin B1
+41.8%
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Vitamin C
+84.4%
Contains
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Vitamin B2
+92%
Contains
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Vitamin B3
+124.7%
Contains
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Vitamin B5
+25.4%
Contains
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Vitamin B6
+25.1%
Contains
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Folate
+18.2%
Contains
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Vitamin K
+100%
Contains
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Vitamin A
+660%
Contains
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Vitamin E
+3300%
Contains
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Vitamin B1
+41.8%
Contains
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Vitamin C
+84.4%
Contains
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Vitamin B2
+92%
Contains
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Vitamin B3
+124.7%
Contains
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Vitamin B5
+25.4%
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Vitamin B6
+25.1%
Contains
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Folate
+18.2%
Contains
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Vitamin K
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+53.8%
Contains
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Carbs
+23.4%
Contains
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Protein
+75.3%
Contains
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Other
+12.5%
Equal in Water - 74.45
Protein:
1.5 g
Fats:
0.2 g
Carbs:
26.46 g
Water:
70.64 g
Other:
1.2 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+53.8%
Contains
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Carbs
+23.4%
Contains
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Protein
+75.3%
Contains
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Other
+12.5%
Equal in Water - 74.45
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+53.7%
Contains
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Saturated Fat
-22%
Saturated Fat:
0.041 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.083 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+433.3%
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Polyunsaturated fat
+53.7%
Contains
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Saturated Fat
-22%
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 22.36g | 19.14g |
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| Protein | 1.5g | 2.63g |
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| Fats | 0.2g | 0.13g |
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| Carbs | 26.46g | 21.44g |
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| Calories | 112kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 0.4g | 1.08g |
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| Fiber | 4.1g | 2.3g |
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| Calcium | 43mg | 18mg |
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| Iron | 0.55mg | 1.07mg |
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| Magnesium | 33mg | 30mg |
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| Phosphorus | 84mg | 71mg |
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| Potassium | 591mg | 550mg |
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| Sodium | 11mg | 14mg |
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| Zinc | 0.23mg | 0.35mg |
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| Copper | 0.172mg | 0.107mg |
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| Manganese | 0.383mg | 0.228mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin A | 76IU | 10IU |
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| Vitamin A RAE | 4µg | 1µg |
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| Vitamin E | 2.38mg | 0.07mg |
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| Vitamin C | 4.5mg | 8.3mg |
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| Vitamin B1 | 0.095mg | 0.067mg |
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| Vitamin B2 | 0.025mg | 0.048mg |
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| Vitamin B3 | 0.6mg | 1.348mg |
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| Vitamin B5 | 0.303mg | 0.38mg |
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| Vitamin B6 | 0.283mg | 0.354mg |
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| Folate | 22µg | 26µg |
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| Vitamin K | 1µg | 2µg |
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| Tryptophan | 0.023mg | 0.027mg |
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| Threonine | 0.069mg | 0.086mg |
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| Isoleucine | 0.054mg | 0.085mg |
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| Leucine | 0.111mg | 0.125mg |
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| Lysine | 0.067mg | 0.137mg |
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| Methionine | 0.02mg | 0.041mg |
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| Phenylalanine | 0.082mg | 0.104mg |
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| Valine | 0.082mg | 0.131mg |
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| Histidine | 0.034mg | 0.044mg |
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| Saturated Fat | 0.041g | 0.032g |
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| Monounsaturated Fat | 0.016g | 0.003g |
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| Polyunsaturated fat | 0.083g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
18%
Minerals Daily Need Coverage Score
26%
23%
Comparison summary
Which food is lower in Sugar?
Taro is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Taro contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Taro is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Taro is relatively richer in minerals
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.009g)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
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 ($)