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  6. Taro vs. Spinach raw

Taro vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between taro and spinach raw

  • Taro is higher in fiber and vitamin B6, yet spinach raw is higher in vitamin K, vitamin A, folate, iron, vitamin C, manganese, vitamin B2, and magnesium.
  • Spinach raw covers your daily vitamin K needs 402% more than taro.
  • Taro contains 2 times more fiber than spinach raw. While taro contains 4.1g of fiber, spinach raw contains only 2.2g.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Taro, raw and Spinach, raw.

Infographic

Taro vs Spinach raw 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +32.3%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -86.1%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +130.2%
Contains more IronIron +392.7%
Contains more ZincZinc +130.4%
Contains more ManganeseManganese +134.2%
Contains more SeleniumSelenium +42.9%
~equal in Potassium ~558mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +17.2%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B5Vitamin B5 +366.2%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more Vitamin CVitamin C +524.4%
Contains more Vitamin AVitamin A +11625%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin KVitamin K +48190%
Contains more FolateFolate +781.8%
Contains more CholineCholine +11.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Spinach raw DV% diff.
Vitamin K 1µg 482.9µg 402%
Vitamin A 4µg 469µg 52%
Folate 22µg 194µg 43%
Iron 0.55mg 2.71mg 27%
Vitamin C 4.5mg 28.1mg 26%
Manganese 0.383mg 0.897mg 22%
Vitamin B2 0.025mg 0.189mg 13%
Magnesium 33mg 79mg 11%
Carbs 26.46g 3.63g 8%
Fiber 4.1g 2.2g 8%
Vitamin B6 0.283mg 0.195mg 7%
Calcium 43mg 99mg 6%
Vitamin B5 0.303mg 0.065mg 5%
Copper 0.172mg 0.13mg 5%
Phosphorus 84mg 49mg 5%
Calories 112kcal 23kcal 4%
Sodium 11mg 79mg 3%
Zinc 0.23mg 0.53mg 3%
Protein 1.5g 2.86g 3%
Vitamin E 2.38mg 2.03mg 2%
Polyunsaturated fat 0.083g 0.165g 1%
Vitamin B1 0.095mg 0.078mg 1%
Vitamin B3 0.6mg 0.724mg 1%
Selenium 0.7µg 1µg 1%
Potassium 591mg 558mg 1%
Fats 0.2g 0.39g 0%
Net carbs 22.36g 1.43g N/A
Sugar 0.4g 0.42g N/A
Choline 17.3mg 19.3mg 0%
Saturated fat 0.041g 0.063g 0%
Monounsaturated fat 0.016g 0.01g 0%
Tryptophan 0.023mg 0.039mg 0%
Threonine 0.069mg 0.122mg 0%
Isoleucine 0.054mg 0.147mg 0%
Leucine 0.111mg 0.223mg 0%
Lysine 0.067mg 0.174mg 0%
Methionine 0.02mg 0.053mg 0%
Phenylalanine 0.082mg 0.129mg 0%
Valine 0.082mg 0.161mg 0%
Histidine 0.034mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +628.9%
Contains more ProteinProtein +90.7%
Contains more FatsFats +95%
Contains more WaterWater +29.4%
Contains more OtherOther +43.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +98.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.