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Taro vs. Russet potato — In-Depth Nutrition Comparison

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The main differences between taro and russet potatoes

  • Taro is richer in vitamin E, copper, fiber, and manganese, yet russet potatoes are richer in iron and vitamin B6.
  • Daily need coverage for vitamin E for taro is 15% higher.
  • Taro contains 2 times more calcium than russet potatoes. Taro contains 43mg of calcium, while russet potatoes contain 18mg.
  • Taro has a lower glycemic index than russet potatoes.

Food types used in this article are Taro, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Taro vs Russet potato 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
6
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +138.9%
Contains more CopperCopper +60.7%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +68%
Contains more SeleniumSelenium +40%
Contains more IronIron +94.5%
Contains more ZincZinc +52.2%
~equal in Magnesium ~30mg
~equal in Potassium ~550mg

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
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 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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +3300%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more CholineCholine +15.3%
Contains more Vitamin CVitamin C +84.4%
Contains more Vitamin B2Vitamin B2 +92%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B5Vitamin B5 +25.4%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Russet potato DV% diff.
Vitamin E 2.38mg 0.07mg 15%
Manganese 0.383mg 0.228mg 7%
Starch 17.45g 7%
Copper 0.172mg 0.107mg 7%
Fiber 4.1g 2.3g 7%
Iron 0.55mg 1.07mg 7%
Vitamin B6 0.283mg 0.354mg 5%
Vitamin B3 0.6mg 1.348mg 5%
Vitamin C 4.5mg 8.3mg 4%
Calcium 43mg 18mg 3%
Vitamin B5 0.303mg 0.38mg 2%
Carbs 26.46g 21.44g 2%
Vitamin B2 0.025mg 0.048mg 2%
Phosphorus 84mg 71mg 2%
Protein 1.5g 2.63g 2%
Vitamin B1 0.095mg 0.067mg 2%
Vitamin K 1µg 2µg 1%
Folate 22µg 26µg 1%
Calories 112kcal 97kcal 1%
Zinc 0.23mg 0.35mg 1%
Potassium 591mg 550mg 1%
Magnesium 33mg 30mg 1%
Fats 0.2g 0.13g 0%
Net carbs 22.36g 19.14g N/A
Sugar 0.4g 1.08g N/A
Sodium 11mg 14mg 0%
Vitamin A 4µg 1µg 0%
Selenium 0.7µg 0.5µg 0%
Choline 17.3mg 15mg 0%
Saturated fat 0.041g 0.032g 0%
Monounsaturated fat 0.016g 0.003g 0%
Polyunsaturated fat 0.083g 0.054g 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.069mg 0.086mg 0%
Isoleucine 0.054mg 0.085mg 0%
Leucine 0.111mg 0.125mg 0%
Lysine 0.067mg 0.137mg 0%
Methionine 0.02mg 0.041mg 0%
Phenylalanine 0.082mg 0.104mg 0%
Valine 0.082mg 0.131mg 0%
Histidine 0.034mg 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +53.8%
Contains more CarbsCarbs +23.4%
Contains more ProteinProtein +75.3%
Contains more OtherOther +12.5%
~equal in Water ~74.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
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% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +53.7%
Contains less Sat. FatSaturated fat -22%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.