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Taro vs. Watercress — In-Depth Nutrition Comparison

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How are taro and watercress different?

  • Taro is higher in fiber, vitamin B6, copper, vitamin E, and potassium; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Taro contains 8 times more fiber than watercress. While taro contains 4.1g of fiber, watercress contains only 0.5g.
  • Watercress has a lower glycemic index (32) than taro (54).

Taro, raw and Watercress, raw are the varieties used in this article.

Infographic

Taro vs Watercress 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
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +175%
Contains more CopperCopper +123.4%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +57%
Contains more CalciumCalcium +179.1%
Contains more SeleniumSelenium +28.6%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more FolateFolate +144.4%
Contains more CholineCholine +92.2%
Contains more Vitamin CVitamin C +855.6%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin KVitamin K +24900%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B5 ~0.31mg
~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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +1951.2%
Contains more ProteinProtein +53.3%
Contains more WaterWater +34.6%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +137.1%
Contains less Sat. FatSaturated fat -34.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Watercress DV% diff.
Vitamin K 1µg 250µg 208%
Vitamin C 4.5mg 43mg 43%
Vitamin A 4µg 160µg 17%
Fiber 4.1g 0.5g 14%
Vitamin B6 0.283mg 0.129mg 12%
Copper 0.172mg 0.077mg 11%
Vitamin E 2.38mg 1mg 9%
Carbs 26.46g 1.29g 8%
Calcium 43mg 120mg 8%
Potassium 591mg 330mg 8%
Vitamin B2 0.025mg 0.12mg 7%
Manganese 0.383mg 0.244mg 6%
Calories 112kcal 11kcal 5%
Iron 0.55mg 0.2mg 4%
Folate 22µg 9µg 3%
Phosphorus 84mg 60mg 3%
Magnesium 33mg 21mg 3%
Vitamin B3 0.6mg 0.2mg 3%
Protein 1.5g 2.3g 2%
Choline 17.3mg 9mg 2%
Sodium 11mg 41mg 1%
Zinc 0.23mg 0.11mg 1%
Fats 0.2g 0.1g 0%
Net carbs 22.36g 0.79g N/A
Sugar 0.4g 0.2g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.095mg 0.09mg 0%
Vitamin B5 0.303mg 0.31mg 0%
Saturated fat 0.041g 0.027g 0%
Monounsaturated fat 0.016g 0.008g 0%
Polyunsaturated fat 0.083g 0.035g 0%
Tryptophan 0.023mg 0.03mg 0%
Threonine 0.069mg 0.133mg 0%
Isoleucine 0.054mg 0.093mg 0%
Leucine 0.111mg 0.166mg 0%
Lysine 0.067mg 0.134mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.082mg 0.114mg 0%
Valine 0.082mg 0.137mg 0%
Histidine 0.034mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
26%
Taro
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
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

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.