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Taro vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between Taro and Sweet potato?

  • Taro is richer in Vitamin E, while Sweet potato is higher in Vitamin A, Vitamin C, Vitamin B5, Vitamin B2, and Vitamin B3.
  • Sweet potato's daily need coverage for Vitamin A is 106% higher.
  • Sweet potato has 4 times less Folate than Taro. Taro has 22µg of Folate, while Sweet potato has 6µg.

We used Taro, raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.

Infographic

Taro vs Sweet 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
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +13.2%
Contains more PotassiumPotassium +24.4%
Contains more PhosphorusPhosphorus +55.6%
Contains less SodiumSodium -69.4%
Contains more SeleniumSelenium +250%
Contains more IronIron +25.5%
Contains more ZincZinc +39.1%
Contains more ManganeseManganese +29.8%
~equal in Copper ~0.161mg

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% 4.6% 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 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin EVitamin E +235.2%
Contains more FolateFolate +266.7%
Contains more CholineCholine +32.1%
Contains more Vitamin CVitamin C +335.6%
Contains more Vitamin AVitamin A +25186.8%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B2Vitamin B2 +324%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +191.7%
Contains more Vitamin KVitamin K +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +27.8%
Contains more ProteinProtein +34%
Contains more OtherOther +12.5%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated Fat -21.2%
Contains more Mono. FatMonounsaturated Fat +700%
Contains more Poly. FatPolyunsaturated fat +10.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Sweet potato Opinion
Calories 112kcal 90kcal Taro
Protein 1.5g 2.01g Sweet potato
Fats 0.2g 0.15g Taro
Vitamin C 4.5mg 19.6mg Sweet potato
Net carbs 22.36g 17.41g Taro
Carbs 26.46g 20.71g Taro
Magnesium 33mg 27mg Taro
Calcium 43mg 38mg Taro
Potassium 591mg 475mg Taro
Iron 0.55mg 0.69mg Sweet potato
Sugar 0.4g 6.48g Taro
Fiber 4.1g 3.3g Taro
Copper 0.172mg 0.161mg Taro
Zinc 0.23mg 0.32mg Sweet potato
Starch 7.05g Sweet potato
Phosphorus 84mg 54mg Taro
Sodium 11mg 36mg Taro
Vitamin A 76IU 19218IU Sweet potato
Vitamin A 4µg 961µg Sweet potato
Vitamin E 2.38mg 0.71mg Taro
Manganese 0.383mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Taro
Vitamin B1 0.095mg 0.107mg Sweet potato
Vitamin B2 0.025mg 0.106mg Sweet potato
Vitamin B3 0.6mg 1.487mg Sweet potato
Vitamin B5 0.303mg 0.884mg Sweet potato
Vitamin B6 0.283mg 0.286mg Sweet potato
Vitamin K 1µg 2.3µg Sweet potato
Folate 22µg 6µg Taro
Choline 17.3mg 13.1mg Taro
Saturated Fat 0.041g 0.052g Taro
Monounsaturated Fat 0.016g 0.002g Taro
Polyunsaturated fat 0.083g 0.092g Sweet potato
Tryptophan 0.023mg 0.04mg Sweet potato
Threonine 0.069mg 0.107mg Sweet potato
Isoleucine 0.054mg 0.07mg Sweet potato
Leucine 0.111mg 0.118mg Sweet potato
Lysine 0.067mg 0.084mg Sweet potato
Methionine 0.02mg 0.037mg Sweet potato
Phenylalanine 0.082mg 0.114mg Sweet potato
Valine 0.082mg 0.11mg Sweet potato
Histidine 0.034mg 0.039mg Sweet potato
Fructose 0.5g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Sweet potato
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
111%
Sweet potato
Minerals Daily Need Coverage Score
26%
Taro
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 16)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.