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  6. Taro vs. Sunflower seeds

Taro vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between taro and sunflower seeds

  • Sunflower seeds are richer than taro in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 219% higher.
  • Sunflower seeds have a lower glycemic index than taro.

Food types used in this article are Taro, raw and Seeds, sunflower seed kernels, dried.

Infographic

Taro vs Sunflower 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
Taro
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +884.8%
Contains more CalciumCalcium +81.4%
Contains more IronIron +854.5%
Contains more CopperCopper +946.5%
Contains more ZincZinc +2073.9%
Contains more PhosphorusPhosphorus +685.7%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +409.1%
Contains more SeleniumSelenium +7471.4%
~equal in Potassium ~645mg

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
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1377.7%
Contains more Vitamin B1Vitamin B1 +1457.9%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1289.2%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more FolateFolate +931.8%
Contains more CholineCholine +218.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Sunflower seeds DV% diff.
Vitamin E 2.38mg 35.17mg 219%
Copper 0.172mg 1.8mg 181%
Polyunsaturated fat 0.083g 23.137g 154%
Vitamin B1 0.095mg 1.48mg 115%
Selenium 0.7µg 53µg 95%
Phosphorus 84mg 660mg 82%
Vitamin B6 0.283mg 1.345mg 82%
Fats 0.2g 51.46g 79%
Magnesium 33mg 325mg 70%
Manganese 0.383mg 1.95mg 68%
Iron 0.55mg 5.25mg 59%
Folate 22µg 227µg 51%
Vitamin B3 0.6mg 8.335mg 48%
Monounsaturated fat 0.016g 18.528g 46%
Zinc 0.23mg 5mg 43%
Protein 1.5g 20.78g 39%
Vitamin B2 0.025mg 0.355mg 25%
Calories 112kcal 584kcal 24%
Saturated fat 0.041g 4.455g 20%
Fiber 4.1g 8.6g 18%
Vitamin B5 0.303mg 1.13mg 17%
Choline 17.3mg 55.1mg 7%
Calcium 43mg 78mg 4%
Vitamin C 4.5mg 1.4mg 3%
Potassium 591mg 645mg 2%
Carbs 26.46g 20g 2%
Vitamin K 1µg 0µg 1%
Net carbs 22.36g 11.4g N/A
Sugar 0.4g 2.62g N/A
Sodium 11mg 9mg 0%
Vitamin A 4µg 3µg 0%
Tryptophan 0.023mg 0.348mg 0%
Threonine 0.069mg 0.928mg 0%
Isoleucine 0.054mg 1.139mg 0%
Leucine 0.111mg 1.659mg 0%
Lysine 0.067mg 0.937mg 0%
Methionine 0.02mg 0.494mg 0%
Phenylalanine 0.082mg 1.169mg 0%
Valine 0.082mg 1.315mg 0%
Histidine 0.034mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +32.3%
Contains more WaterWater +1393.4%
Contains more ProteinProtein +1285.3%
Contains more FatsFats +25630%
Contains more OtherOther +152.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +115700%
Contains more Poly. FatPolyunsaturated fat +27775.9%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.