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Taro vs Yam - In-Depth Nutrition Comparison

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How are Taro and Yam different?

  • Taro is higher in Vitamin E , however Yam is richer in Vitamin C, and Potassium.
  • Daily need coverage for Vitamin C from Yam is 14% higher.
  • Taro contains 7 times more Vitamin E than Yam. While Taro contains 2.38mg of Vitamin E , Yam contains only 0.35mg.

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

Infographic

Taro vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Taro
4
:
4
Yam
Contains more Calcium +152.9%
Contains more Magnesium +57.1%
Contains more Phosphorus +52.7%
Contains more Potassium +38.1%
Contains less Sodium -18.2%
Equal in Iron - 0.54
Equal in Zinc - 0.24
Equal in Copper - 0.178
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +152.9%
Contains more Magnesium +57.1%
Contains more Phosphorus +52.7%
Contains more Potassium +38.1%
Contains less Sodium -18.2%
Equal in Iron - 0.54
Equal in Zinc - 0.24
Equal in Copper - 0.178

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
2
:
8
Yam
Contains more Vitamin E +580%
Contains more Vitamin A +81.6%
Contains more Vitamin C +280%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +28%
Contains more Vitamin K +130%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Equal in Folate - 23
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +580%
Contains more Vitamin A +81.6%
Contains more Vitamin C +280%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +28%
Contains more Vitamin K +130%
Equal in Vitamin B3 - 0.552
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Equal in Folate - 23

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 Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Taro Yam Opinion
Net carbs 22.36g 23.78g Yam
Protein 1.5g 1.53g Yam
Fats 0.2g 0.17g Taro
Carbs 26.46g 27.88g Yam
Calories 112kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0.4g 0.5g Taro
Fiber 4.1g 4.1g
Calcium 43mg 17mg Taro
Iron 0.55mg 0.54mg Taro
Magnesium 33mg 21mg Taro
Phosphorus 84mg 55mg Taro
Potassium 591mg 816mg Yam
Sodium 11mg 9mg Yam
Zinc 0.23mg 0.24mg Yam
Copper 0.172mg 0.178mg Yam
Vitamin A 76IU 138IU Yam
Vitamin E 2.38mg 0.35mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 17.1mg Yam
Vitamin B1 0.095mg 0.112mg Yam
Vitamin B2 0.025mg 0.032mg Yam
Vitamin B3 0.6mg 0.552mg Taro
Vitamin B5 0.303mg 0.314mg Yam
Vitamin B6 0.283mg 0.293mg Yam
Folate 22µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 1µg 2.3µg Yam
Tryptophan 0.023mg 0.012mg Taro
Threonine 0.069mg 0.054mg Taro
Isoleucine 0.054mg 0.052mg Taro
Leucine 0.111mg 0.096mg Taro
Lysine 0.067mg 0.059mg Taro
Methionine 0.02mg 0.021mg Yam
Phenylalanine 0.082mg 0.071mg Taro
Valine 0.082mg 0.062mg Taro
Histidine 0.034mg 0.034mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.037g Yam
Monounsaturated Fat 0.016g 0.006g Taro
Polyunsaturated fat 0.083g 0.076g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Yam
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
19
Yam
Mineral Summary Score
26
Taro
25
Yam

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
9%
Yam
Carbohydrates
26%
Taro
28%
Yam
Fats
1%
Taro
1%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.