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
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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
Contains
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Calcium
+152.9%
Contains
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Magnesium
+57.1%
Contains
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Phosphorus
+52.7%
Contains
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Potassium
+38.1%
Contains
less
Sodium
-18.2%
Equal in Iron - 0.54
Equal in Zinc - 0.24
Equal in Copper - 0.178
Contains
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Calcium
+152.9%
Contains
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Magnesium
+57.1%
Contains
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Phosphorus
+52.7%
Contains
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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
:
Contains
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Vitamin E
+580%
Contains
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Vitamin A
+81.6%
Contains
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Vitamin C
+280%
Contains
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Vitamin B1
+17.9%
Contains
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Vitamin B2
+28%
Contains
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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
Contains
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Vitamin E
+580%
Contains
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Vitamin A
+81.6%
Contains
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Vitamin C
+280%
Contains
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Vitamin B1
+17.9%
Contains
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Vitamin B2
+28%
Contains
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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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+17.6%
Contains
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Other
+46.3%
Equal in Protein - 1.53
Equal in Carbs - 27.88
Equal in Water - 69.6
Contains
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Fats
+17.6%
Contains
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Other
+46.3%
Equal in Protein - 1.53
Equal in Carbs - 27.88
Equal in Water - 69.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+166.7%
Equal in Saturated Fat - 0.037
Equal in Polyunsaturated fat - 0.076
Contains
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Monounsaturated Fat
+166.7%
Equal in Saturated Fat - 0.037
Equal in Polyunsaturated fat - 0.076
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 22.36g | 23.78g |
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| Protein | 1.5g | 1.53g |
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| Fats | 0.2g | 0.17g |
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| Carbs | 26.46g | 27.88g |
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| Calories | 112kcal | 118kcal |
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| Sugar | 0.4g | 0.5g |
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| Fiber | 4.1g | 4.1g | |
| Calcium | 43mg | 17mg |
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| Iron | 0.55mg | 0.54mg |
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| Magnesium | 33mg | 21mg |
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| Phosphorus | 84mg | 55mg |
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| Potassium | 591mg | 816mg |
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| Sodium | 11mg | 9mg |
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| Zinc | 0.23mg | 0.24mg |
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| Copper | 0.172mg | 0.178mg |
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| Vitamin A | 76IU | 138IU |
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| Vitamin A RAE | 4µg | 7µg |
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| Vitamin E | 2.38mg | 0.35mg |
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| Vitamin C | 4.5mg | 17.1mg |
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| Vitamin B1 | 0.095mg | 0.112mg |
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| Vitamin B2 | 0.025mg | 0.032mg |
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| Vitamin B3 | 0.6mg | 0.552mg |
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| Vitamin B5 | 0.303mg | 0.314mg |
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| Vitamin B6 | 0.283mg | 0.293mg |
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| Folate | 22µg | 23µg |
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| Vitamin K | 1µg | 2.3µg |
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| Tryptophan | 0.023mg | 0.012mg |
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| Threonine | 0.069mg | 0.054mg |
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| Isoleucine | 0.054mg | 0.052mg |
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| Leucine | 0.111mg | 0.096mg |
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| Lysine | 0.067mg | 0.059mg |
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| Methionine | 0.02mg | 0.021mg |
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| Phenylalanine | 0.082mg | 0.071mg |
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| Valine | 0.082mg | 0.062mg |
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| Histidine | 0.034mg | 0.034mg | |
| Saturated Fat | 0.041g | 0.037g |
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| Monounsaturated Fat | 0.016g | 0.006g |
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| Polyunsaturated fat | 0.083g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
19%
Minerals Daily Need Coverage Score
26%
25%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Taro is lower in Sugar (difference - 0.1g)
Which food is cheaper?
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.