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Taro vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between taro and winter squash

  • Taro has more vitamin E, potassium, copper, vitamin B6, phosphorus, manganese, vitamin B1, and fiber; however, winter squash has more vitamin A and vitamin C.
  • Winter squash's daily need coverage for vitamin A is 103% more.
  • Taro has 20 times more vitamin E than winter squash. Taro has 2.38mg of vitamin E, while winter squash has 0.12mg.
  • Taro has a higher glycemic index than winter squash.

The food varieties used in the comparison are Taro, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Taro vs Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +95.5%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +25%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +342.1%
Contains more ManganeseManganese +104.8%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -90.9%
~equal in Zinc ~0.22mg

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
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +1883.3%
Contains more Vitamin B1Vitamin B1 +493.8%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B6Vitamin B6 +75.8%
Contains more CholineCholine +63.2%
Contains more Vitamin CVitamin C +113.3%
Contains more Vitamin AVitamin A +6425%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin KVitamin K +340%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Taro Winter squash DV% diff.
Vitamin A 4µg 261µg 29%
Vitamin E 2.38mg 0.12mg 15%
Copper 0.172mg 0.082mg 10%
Potassium 591mg 241mg 10%
Vitamin B6 0.283mg 0.161mg 9%
Manganese 0.383mg 0.187mg 9%
Phosphorus 84mg 19mg 9%
Vitamin B1 0.095mg 0.016mg 7%
Vitamin C 4.5mg 9.6mg 6%
Carbs 26.46g 8.85g 6%
Magnesium 33mg 13mg 5%
Fiber 4.1g 2.8g 5%
Calories 112kcal 37kcal 4%
Vitamin K 1µg 4.4µg 3%
Vitamin B2 0.025mg 0.067mg 3%
Calcium 43mg 22mg 2%
Folate 22µg 20µg 1%
Choline 17.3mg 10.6mg 1%
Iron 0.55mg 0.44mg 1%
Selenium 0.7µg 0.4µg 1%
Protein 1.5g 0.89g 1%
Vitamin B3 0.6mg 0.495mg 1%
Vitamin B5 0.303mg 0.234mg 1%
Fats 0.2g 0.35g 0%
Net carbs 22.36g 6.05g N/A
Sugar 0.4g 3.3g N/A
Zinc 0.23mg 0.22mg 0%
Sodium 11mg 1mg 0%
Saturated fat 0.041g 0.072g 0%
Monounsaturated fat 0.016g 0.026g 0%
Polyunsaturated fat 0.083g 0.147g 0%
Tryptophan 0.023mg 0.013mg 0%
Threonine 0.069mg 0.027mg 0%
Isoleucine 0.054mg 0.035mg 0%
Leucine 0.111mg 0.05mg 0%
Lysine 0.067mg 0.033mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.082mg 0.035mg 0%
Valine 0.082mg 0.038mg 0%
Histidine 0.034mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +68.5%
Contains more CarbsCarbs +199%
Contains more OtherOther +71.4%
Contains more FatsFats +75%
Contains more WaterWater +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +77.1%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.