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  6. Taro vs. Yam

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 for 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
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
Taro
3
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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +152.9%
Contains more PhosphorusPhosphorus +52.7%
Contains more PotassiumPotassium +38.1%
Contains less SodiumSodium -18.2%
~equal in Iron ~0.54mg
~equal in Copper ~0.178mg
~equal in Zinc ~0.24mg
~equal in Manganese ~0.397mg
~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
Taro
1
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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +580%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin KVitamin K +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Taro Yam DV% diff.
Vitamin E 2.38mg 0.35mg 14%
Vitamin C 4.5mg 17.1mg 14%
Potassium 591mg 816mg 7%
Phosphorus 84mg 55mg 4%
Magnesium 33mg 21mg 3%
Calcium 43mg 17mg 3%
Vitamin B1 0.095mg 0.112mg 1%
Copper 0.172mg 0.178mg 1%
Vitamin K 1µg 2.3µg 1%
Vitamin B6 0.283mg 0.293mg 1%
Vitamin B2 0.025mg 0.032mg 1%
Manganese 0.383mg 0.397mg 1%
Calories 112kcal 118kcal 0%
Protein 1.5g 1.53g 0%
Fats 0.2g 0.17g 0%
Carbs 26.46g 27.88g 0%
Net carbs 22.36g 23.78g N/A
Iron 0.55mg 0.54mg 0%
Sugar 0.4g 0.5g N/A
Fiber 4.1g 4.1g 0%
Zinc 0.23mg 0.24mg 0%
Sodium 11mg 9mg 0%
Vitamin A 4µg 7µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.6mg 0.552mg 0%
Vitamin B5 0.303mg 0.314mg 0%
Folate 22µg 23µg 0%
Choline 17.3mg 16.5mg 0%
Saturated fat 0.041g 0.037g 0%
Monounsaturated fat 0.016g 0.006g 0%
Polyunsaturated fat 0.083g 0.076g 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.069mg 0.054mg 0%
Isoleucine 0.054mg 0.052mg 0%
Leucine 0.111mg 0.096mg 0%
Lysine 0.067mg 0.059mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.082mg 0.071mg 0%
Valine 0.082mg 0.062mg 0%
Histidine 0.034mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +17.6%
Contains more OtherOther +46.3%
~equal in Protein ~1.53g
~equal in Carbs ~27.88g
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +166.7%
~equal in Saturated fat ~0.037g
~equal in Polyunsaturated fat ~0.076g

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. 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.