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Taro vs Wakame - In-Depth Nutrition Comparison

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What are the differences between Taro and Wakame?

  • Taro is higher in Vitamin B6, Potassium, and Fiber, however Wakame is richer in Manganese, Folate, Iron, Magnesium, Vitamin B2, and Copper.
  • Wakame's daily need coverage for Manganese is 44% more.
  • Wakame contains 142 times less Vitamin B6 than Taro. Taro contains 0.283mg of Vitamin B6, while Wakame contains 0.002mg.
  • Taro has less Sodium.

We used Taro, raw and Seaweed, wakame, raw types in this article.

Infographic

Taro vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
3
:
5
Wakame
Contains more Potassium +1082%
Contains less Sodium -98.7%
Contains more Calcium +248.8%
Contains more Iron +296.4%
Contains more Magnesium +224.2%
Contains more Zinc +65.2%
Contains more Copper +65.1%
Equal in Phosphorus - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +1082%
Contains less Sodium -98.7%
Contains more Calcium +248.8%
Contains more Iron +296.4%
Contains more Magnesium +224.2%
Contains more Zinc +65.2%
Contains more Copper +65.1%
Equal in Phosphorus - 80

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
4
:
6
Wakame
Contains more Vitamin E +138%
Contains more Vitamin C +50%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +14050%
Contains more Vitamin A +373.7%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +130%
Contains more Folate +790.9%
Contains more Vitamin K +430%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin E +138%
Contains more Vitamin C +50%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B6 +14050%
Contains more Vitamin A +373.7%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +130%
Contains more Folate +790.9%
Contains more Vitamin K +430%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Taro Wakame
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taro Wakame Opinion
Net carbs 22.36g 8.64g Taro
Protein 1.5g 3.03g Wakame
Fats 0.2g 0.64g Wakame
Carbs 26.46g 9.14g Taro
Calories 112kcal 45kcal Taro
Starch g g
Fructose g g
Sugar 0.4g 0.65g Taro
Fiber 4.1g 0.5g Taro
Calcium 43mg 150mg Wakame
Iron 0.55mg 2.18mg Wakame
Magnesium 33mg 107mg Wakame
Phosphorus 84mg 80mg Taro
Potassium 591mg 50mg Taro
Sodium 11mg 872mg Taro
Zinc 0.23mg 0.38mg Wakame
Copper 0.172mg 0.284mg Wakame
Vitamin A 76IU 360IU Wakame
Vitamin E 2.38mg 1mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 3mg Taro
Vitamin B1 0.095mg 0.06mg Taro
Vitamin B2 0.025mg 0.23mg Wakame
Vitamin B3 0.6mg 1.6mg Wakame
Vitamin B5 0.303mg 0.697mg Wakame
Vitamin B6 0.283mg 0.002mg Taro
Folate 22µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 1µg 5.3µg Wakame
Tryptophan 0.023mg 0.035mg Wakame
Threonine 0.069mg 0.165mg Wakame
Isoleucine 0.054mg 0.087mg Wakame
Leucine 0.111mg 0.257mg Wakame
Lysine 0.067mg 0.112mg Wakame
Methionine 0.02mg 0.063mg Wakame
Phenylalanine 0.082mg 0.112mg Wakame
Valine 0.082mg 0.209mg Wakame
Histidine 0.034mg 0.015mg Taro
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.13g Taro
Monounsaturated Fat 0.016g 0.058g Wakame
Polyunsaturated fat 0.083g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Taro
29
Wakame
Mineral Summary Score
26
Taro
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Taro
18%
Wakame
Carbohydrates
26%
Taro
9%
Wakame
Fats
1%
Taro
3%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.089g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.