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  6. Wild rice vs. Taro leaves

Wild rice vs. Taro leaves — In-Depth Nutrition Comparison

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How are Wild rice and Taro leaves different?

  • Taro leaves have more Vitamin K, Vitamin C, Vitamin B2, Vitamin A, Folate, Iron, Manganese, Copper, Potassium, and Vitamin B1 than Wild rice.
  • Daily need coverage for Vitamin K from Taro leaves is 90% higher.

Wild rice, cooked and Taro leaves, raw are the varieties used in this article.

Infographic

Wild rice vs Taro leaves 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +226.8%
Contains more PhosphorusPhosphorus +36.7%
Contains more MagnesiumMagnesium +40.6%
Contains more CalciumCalcium +3466.7%
Contains more PotassiumPotassium +541.6%
Contains more IronIron +275%
Contains more CopperCopper +123.1%
Contains more ManganeseManganese +153.2%
Contains more SeleniumSelenium +12.5%
~equal in Sodium ~3mg

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.
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 173% 290% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +160733.3%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B2Vitamin B2 +424.1%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin KVitamin K +21620%
Contains more FolateFolate +384.6%
Contains more CholineCholine +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.146mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 CarbsCarbs +218.5%
Contains more ProteinProtein +24.8%
Contains more FatsFats +117.6%
Contains more WaterWater +15.9%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -67.5%
Contains more Mono. FatMonounsaturated Fat +20%
Contains more Poly. FatPolyunsaturated fat +44.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Taro leaves Opinion
Calories 101kcal 42kcal Wild rice
Protein 3.99g 4.98g Taro leaves
Fats 0.34g 0.74g Taro leaves
Vitamin C 0mg 52mg Taro leaves
Net carbs 19.54g 3g Wild rice
Carbs 21.34g 6.7g Wild rice
Magnesium 32mg 45mg Taro leaves
Calcium 3mg 107mg Taro leaves
Potassium 101mg 648mg Taro leaves
Iron 0.6mg 2.25mg Taro leaves
Sugar 0.73g 3.01g Wild rice
Fiber 1.8g 3.7g Taro leaves
Copper 0.121mg 0.27mg Taro leaves
Zinc 1.34mg 0.41mg Wild rice
Phosphorus 82mg 60mg Wild rice
Sodium 3mg 3mg
Vitamin A 3IU 4825IU Taro leaves
Vitamin A 0µg 241µg Taro leaves
Vitamin E 0.24mg 2.02mg Taro leaves
Manganese 0.282mg 0.714mg Taro leaves
Selenium 0.8µg 0.9µg Taro leaves
Vitamin B1 0.052mg 0.209mg Taro leaves
Vitamin B2 0.087mg 0.456mg Taro leaves
Vitamin B3 1.287mg 1.513mg Taro leaves
Vitamin B5 0.154mg 0.084mg Wild rice
Vitamin B6 0.135mg 0.146mg Taro leaves
Vitamin K 0.5µg 108.6µg Taro leaves
Folate 26µg 126µg Taro leaves
Choline 10.2mg 12.8mg Taro leaves
Saturated Fat 0.049g 0.151g Wild rice
Monounsaturated Fat 0.05g 0.06g Taro leaves
Polyunsaturated fat 0.213g 0.307g Taro leaves
Tryptophan 0.049mg 0.048mg Wild rice
Threonine 0.127mg 0.167mg Taro leaves
Isoleucine 0.167mg 0.26mg Taro leaves
Leucine 0.276mg 0.392mg Taro leaves
Lysine 0.17mg 0.246mg Taro leaves
Methionine 0.119mg 0.079mg Wild rice
Phenylalanine 0.195mg 0.195mg
Valine 0.232mg 0.256mg Taro leaves
Histidine 0.104mg 0.114mg Taro leaves
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
85%
Taro leaves
Minerals Daily Need Coverage Score
21%
Wild rice
43%
Taro leaves

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 2.28g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
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 contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.