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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 A, vitamin K, vitamin C, vitamin B2, folate, iron, manganese, copper, potassium, and vitamin B1 than wild rice.
  • Daily need coverage for vitamin A for taro leaves is 96% 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% 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% 80% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Wild rice Taro leaves DV% diff.
Vitamin K 0.5µg 108.6µg 90%
Vitamin C 0mg 52mg 58%
Vitamin B2 0.087mg 0.456mg 28%
Vitamin A 0µg 241µg 27%
Folate 26µg 126µg 25%
Iron 0.6mg 2.25mg 21%
Manganese 0.282mg 0.714mg 19%
Copper 0.121mg 0.27mg 17%
Potassium 101mg 648mg 16%
Vitamin B1 0.052mg 0.209mg 13%
Vitamin E 0.24mg 2.02mg 12%
Calcium 3mg 107mg 10%
Fiber 1.8g 3.7g 8%
Zinc 1.34mg 0.41mg 8%
Carbs 21.34g 6.7g 5%
Calories 101kcal 42kcal 3%
Phosphorus 82mg 60mg 3%
Magnesium 32mg 45mg 3%
Protein 3.99g 4.98g 2%
Vitamin B3 1.287mg 1.513mg 1%
Vitamin B5 0.154mg 0.084mg 1%
Vitamin B6 0.135mg 0.146mg 1%
Fats 0.34g 0.74g 1%
Polyunsaturated fat 0.213g 0.307g 1%
Net carbs 19.54g 3g N/A
Sugar 0.73g 3.01g N/A
Sodium 3mg 3mg 0%
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.049g 0.151g 0%
Choline 10.2mg 12.8mg 0%
Monounsaturated fat 0.05g 0.06g 0%
Tryptophan 0.049mg 0.048mg 0%
Threonine 0.127mg 0.167mg 0%
Isoleucine 0.167mg 0.26mg 0%
Leucine 0.276mg 0.392mg 0%
Lysine 0.17mg 0.246mg 0%
Methionine 0.119mg 0.079mg 0%
Phenylalanine 0.195mg 0.195mg 0%
Valine 0.232mg 0.256mg 0%
Histidine 0.104mg 0.114mg 0%
Fructose 0.2g 0%

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%

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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.