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Taro vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the main differences between taro and water chestnuts?

  • Taro is richer in vitamin E and iron, while water chestnuts are higher in copper and vitamin B2.
  • Water chestnuts' daily need coverage for copper is 17% higher.
  • Water chestnuts have 9 times less iron than taro. Taro has 0.55mg of iron, while water chestnuts have 0.06mg.
  • Taro is lower in sugar.

We used Taro, raw and Waterchestnuts, chinese, (matai), raw types in this comparison.

Infographic

Taro vs Water chestnuts infographic
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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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +290.9%
Contains more IronIron +816.7%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +15.7%
Contains more CopperCopper +89.5%
Contains more ZincZinc +117.4%
~equal in Potassium ~584mg
~equal in Selenium ~0.7µg

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
5
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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +98.3%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +37.5%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more CholineCholine +109.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Water chestnuts DV% diff.
Copper 0.172mg 0.326mg 17%
Vitamin B2 0.025mg 0.2mg 13%
Vitamin E 2.38mg 1.2mg 8%
Iron 0.55mg 0.06mg 6%
Vitamin B1 0.095mg 0.14mg 4%
Fiber 4.1g 3g 4%
Vitamin B5 0.303mg 0.479mg 4%
Calcium 43mg 11mg 3%
Magnesium 33mg 22mg 3%
Vitamin B6 0.283mg 0.328mg 3%
Vitamin B3 0.6mg 1mg 3%
Phosphorus 84mg 63mg 3%
Choline 17.3mg 36.2mg 3%
Folate 22µg 16µg 2%
Zinc 0.23mg 0.5mg 2%
Manganese 0.383mg 0.331mg 2%
Vitamin K 1µg 0.3µg 1%
Calories 112kcal 97kcal 1%
Vitamin C 4.5mg 4mg 1%
Carbs 26.46g 23.94g 1%
Protein 1.5g 1.4g 0%
Fats 0.2g 0.1g 0%
Net carbs 22.36g 20.94g N/A
Potassium 591mg 584mg 0%
Sugar 0.4g 4.8g N/A
Sodium 11mg 14mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.041g 0.026g 0%
Monounsaturated fat 0.016g 0.002g 0%
Polyunsaturated fat 0.083g 0.043g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
4
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +100%
~equal in Protein ~1.4g
~equal in Carbs ~23.94g
~equal in Water ~73.46g
~equal in Other ~1.1g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -36.6%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.