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Wheat vs. Taro leaves — In-Depth Nutrition Comparison

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How are Wheat and Taro leaves different?

  • Wheat is higher in Selenium, Manganese, Zinc, and Phosphorus, however, Taro leaves are richer in Vitamin B2, Folate, Potassium, Vitamin E , Calcium, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat is 56% higher.
  • Wheat contains 4 times more Zinc than Taro leaves. While Wheat contains 1.84mg of Zinc, Taro leaves contain only 0.41mg.

Wheat, KAMUT khorasan, cooked and Taro leaves, raw are the varieties used in this article.

Infographic

Wheat vs Taro leaves 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.
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more ZincZinc +348.8%
Contains more PhosphorusPhosphorus +145%
Contains more ManganeseManganese +44.3%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +1088.9%
Contains more PotassiumPotassium +295.1%
Contains more IronIron +27.8%
Contains more CopperCopper +30.4%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~45mg

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.
Wheat
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 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 173% 290% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B3Vitamin B3 +52.3%
Contains more Vitamin AVitamin A +120525%
Contains more Vitamin E Vitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +1420%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more FolateFolate +1045.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +14.7%
Contains more FatsFats +12.2%
Contains more CarbsCarbs +311.9%
Contains more WaterWater +31.4%
Contains more OtherOther +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
29% 12% 59%
Saturated Fat: Sat. Fat 0.151 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains less Sat. FatSaturated Fat -49%
Contains more Mono. FatMonounsaturated Fat +40%
Contains more Poly. FatPolyunsaturated fat +26.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Taro leaves Opinion
Calories 132kcal 42kcal Wheat
Protein 5.71g 4.98g Wheat
Fats 0.83g 0.74g Wheat
Vitamin C 52mg Taro leaves
Net carbs 23.3g 3g Wheat
Carbs 27.6g 6.7g Wheat
Magnesium 48mg 45mg Wheat
Calcium 9mg 107mg Taro leaves
Potassium 164mg 648mg Taro leaves
Iron 1.76mg 2.25mg Taro leaves
Sugar 3.07g 3.01g Taro leaves
Fiber 4.3g 3.7g Wheat
Copper 0.207mg 0.27mg Taro leaves
Zinc 1.84mg 0.41mg Wheat
Phosphorus 147mg 60mg Wheat
Sodium 8mg 3mg Taro leaves
Vitamin A 4IU 4825IU Taro leaves
Vitamin A RAE 241µg Taro leaves
Vitamin E 0.24mg 2.02mg Taro leaves
Manganese 1.03mg 0.714mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.209mg Taro leaves
Vitamin B2 0.03mg 0.456mg Taro leaves
Vitamin B3 2.305mg 1.513mg Wheat
Vitamin B5 0.084mg Taro leaves
Vitamin B6 0.07mg 0.146mg Taro leaves
Vitamin K 108.6µg Taro leaves
Folate 11µg 126µg Taro leaves
Trans Fat 0.002g 0g Taro leaves
Choline 12.8mg Taro leaves
Saturated Fat 0.077g 0.151g Wheat
Monounsaturated Fat 0.084g 0.06g Wheat
Polyunsaturated fat 0.243g 0.307g Taro leaves
Tryptophan 0.051mg 0.048mg Wheat
Threonine 0.172mg 0.167mg Wheat
Isoleucine 0.22mg 0.26mg Taro leaves
Leucine 0.432mg 0.392mg Wheat
Lysine 0.161mg 0.246mg Taro leaves
Methionine 0.097mg 0.079mg Wheat
Phenylalanine 0.3mg 0.195mg Wheat
Valine 0.267mg 0.256mg Wheat
Histidine 0.147mg 0.114mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Taro leaves
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
8%
Wheat
85%
Taro leaves
Minerals Daily Need Coverage Score
61%
Wheat
43%
Taro leaves

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.074g)
Which food is lower in Sugar?
Taro leaves
Taro leaves is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 50)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $0.4)
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.