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  6. Taro vs. Sweet potato

Taro vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between taro and sweet potato

  • Taro is higher in vitamin E, potassium, vitamin B6, manganese, and phosphorus, yet sweet potato is higher in vitamin A and vitamin B5.
  • Sweet potato covers your daily vitamin A needs 282% more than taro.
  • Taro contains 9 times more vitamin E than sweet potato. While taro contains 2.38mg of vitamin E, sweet potato contains only 0.26mg.
  • The amount of sugar in taro is lower.
  • The glycemic index of taro is lower.

Food varieties used in this article are Taro, raw and Sweet potato, raw, unprepared.

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
Taro
8
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +75.4%
Contains more CopperCopper +13.9%
Contains more PhosphorusPhosphorus +78.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +10.9%
Contains more ZincZinc +30.4%

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
6
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin EVitamin E +815.4%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more FolateFolate +100%
Contains more CholineCholine +40.7%
Contains more Vitamin AVitamin A +17625%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B5Vitamin B5 +164%
Contains more Vitamin KVitamin K +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Sweet potato DV% diff.
Vitamin A 4µg 709µg 78%
Vitamin E 2.38mg 0.26mg 14%
Vitamin B5 0.303mg 0.8mg 10%
Potassium 591mg 337mg 7%
Vitamin B6 0.283mg 0.209mg 6%
Manganese 0.383mg 0.258mg 5%
Starch 12.65g 5%
Phosphorus 84mg 47mg 5%
Fiber 4.1g 3g 4%
Folate 22µg 11µg 3%
Vitamin B2 0.025mg 0.061mg 3%
Carbs 26.46g 20.12g 2%
Magnesium 33mg 25mg 2%
Vitamin C 4.5mg 2.4mg 2%
Copper 0.172mg 0.151mg 2%
Sodium 11mg 55mg 2%
Vitamin K 1µg 1.8µg 1%
Choline 17.3mg 12.3mg 1%
Calories 112kcal 86kcal 1%
Vitamin B1 0.095mg 0.078mg 1%
Fructose 0.7g 1%
Zinc 0.23mg 0.3mg 1%
Iron 0.55mg 0.61mg 1%
Calcium 43mg 30mg 1%
Protein 1.5g 1.57g 0%
Fats 0.2g 0.05g 0%
Net carbs 22.36g 17.12g N/A
Sugar 0.4g 4.18g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.6mg 0.557mg 0%
Saturated fat 0.041g 0.018g 0%
Monounsaturated fat 0.016g 0.001g 0%
Polyunsaturated fat 0.083g 0.014g 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.069mg 0.083mg 0%
Isoleucine 0.054mg 0.055mg 0%
Leucine 0.111mg 0.092mg 0%
Lysine 0.067mg 0.066mg 0%
Methionine 0.02mg 0.029mg 0%
Phenylalanine 0.082mg 0.089mg 0%
Valine 0.082mg 0.086mg 0%
Histidine 0.034mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +300%
Contains more CarbsCarbs +31.5%
Contains more OtherOther +22.4%
~equal in Protein ~1.57g
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +492.9%
Contains less Sat. FatSaturated fat -56.1%

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/168482/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.