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Taro vs. Flax seeds — In-Depth Nutrition Comparison

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How are taro and flax seeds different?

  • Flax seeds are higher than taro in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds cover your daily need for vitamin B1, 129% more than taro.

Taro, raw and Seeds, flaxseed types were used in this article.

Infographic

Taro vs Flax seeds 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -63.3%
Contains more MagnesiumMagnesium +1087.9%
Contains more CalciumCalcium +493%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +941.8%
Contains more CopperCopper +609.3%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +664.3%
Contains more ManganeseManganese +548%
Contains more SeleniumSelenium +3528.6%

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
3
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +667.7%
Contains more Vitamin B1Vitamin B1 +1630.5%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +413.3%
Contains more Vitamin B5Vitamin B5 +225.1%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin KVitamin K +330%
Contains more FolateFolate +295.5%
Contains more CholineCholine +354.9%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +914.9%
Contains more ProteinProtein +1119.3%
Contains more FatsFats +20980%
Contains more OtherOther +209.2%
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +46943.8%
Contains more Poly. FatPolyunsaturated fat +34514.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Flax seeds DV% diff.
Polyunsaturated fat 0.083g 28.73g 191%
Vitamin B1 0.095mg 1.644mg 129%
Copper 0.172mg 1.22mg 116%
Fiber 4.1g 27.3g 93%
Manganese 0.383mg 2.482mg 91%
Magnesium 33mg 392mg 85%
Phosphorus 84mg 642mg 80%
Fats 0.2g 42.16g 65%
Iron 0.55mg 5.73mg 65%
Selenium 0.7µg 25.4µg 45%
Zinc 0.23mg 4.34mg 37%
Protein 1.5g 18.29g 34%
Calories 112kcal 534kcal 21%
Calcium 43mg 255mg 21%
Monounsaturated fat 0.016g 7.527g 19%
Vitamin B3 0.6mg 3.08mg 16%
Folate 22µg 87µg 16%
Saturated fat 0.041g 3.663g 16%
Vitamin B6 0.283mg 0.473mg 15%
Vitamin E 2.38mg 0.31mg 14%
Vitamin B5 0.303mg 0.985mg 14%
Choline 17.3mg 78.7mg 11%
Vitamin B2 0.025mg 0.161mg 10%
Potassium 591mg 813mg 7%
Vitamin C 4.5mg 0.6mg 4%
Vitamin K 1µg 4.3µg 3%
Sodium 11mg 30mg 1%
Carbs 26.46g 28.88g 1%
Net carbs 22.36g 1.58g N/A
Sugar 0.4g 1.55g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.023mg 0.297mg 0%
Threonine 0.069mg 0.766mg 0%
Isoleucine 0.054mg 0.896mg 0%
Leucine 0.111mg 1.235mg 0%
Lysine 0.067mg 0.862mg 0%
Methionine 0.02mg 0.37mg 0%
Phenylalanine 0.082mg 0.957mg 0%
Valine 0.082mg 1.072mg 0%
Histidine 0.034mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
26%
Taro
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Taro
Taro is lower in Saturated fat (difference - 3.622g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 54)
Which food is cheaper?
Taro
Taro is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.