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  6. Winter squash vs. Taro

Winter squash vs. Taro — In-Depth Nutrition Comparison

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Important differences between winter squash and taro

  • Winter squash has more vitamin A and vitamin C; however, taro has more vitamin E, potassium, copper, vitamin B6, phosphorus, manganese, vitamin B1, and fiber.
  • Winter squash's daily need coverage for vitamin A is 103% more.
  • Winter squash has 2 times more vitamin C than taro. Winter squash has 9.6mg of vitamin C, while taro has 4.5mg.
  • Taro has a higher glycemic index than winter squash.

The food varieties used in the comparison are Squash, winter, all varieties, cooked, baked, without salt and Taro, raw.

Infographic

Winter squash vs Taro 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Taro
Taro
8
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%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +153.8%
Contains more CalciumCalcium +95.5%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +25%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +342.1%
Contains more ManganeseManganese +104.8%
Contains more SeleniumSelenium +75%
~equal in Zinc ~0.23mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Taro
Taro
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +113.3%
Contains more Vitamin AVitamin A +6425%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin KVitamin K +340%
Contains more Vitamin EVitamin E +1883.3%
Contains more Vitamin B1Vitamin B1 +493.8%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B6Vitamin B6 +75.8%
Contains more CholineCholine +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Winter squash Taro DV% diff.
Vitamin A 261µg 4µg 29%
Vitamin E 0.12mg 2.38mg 15%
Copper 0.082mg 0.172mg 10%
Potassium 241mg 591mg 10%
Vitamin B6 0.161mg 0.283mg 9%
Manganese 0.187mg 0.383mg 9%
Phosphorus 19mg 84mg 9%
Vitamin B1 0.016mg 0.095mg 7%
Vitamin C 9.6mg 4.5mg 6%
Carbs 8.85g 26.46g 6%
Magnesium 13mg 33mg 5%
Fiber 2.8g 4.1g 5%
Calories 37kcal 112kcal 4%
Vitamin K 4.4µg 1µg 3%
Vitamin B2 0.067mg 0.025mg 3%
Calcium 22mg 43mg 2%
Folate 20µg 22µg 1%
Choline 10.6mg 17.3mg 1%
Iron 0.44mg 0.55mg 1%
Selenium 0.4µg 0.7µg 1%
Protein 0.89g 1.5g 1%
Vitamin B3 0.495mg 0.6mg 1%
Vitamin B5 0.234mg 0.303mg 1%
Fats 0.35g 0.2g 0%
Net carbs 6.05g 22.36g N/A
Sugar 3.3g 0.4g N/A
Zinc 0.22mg 0.23mg 0%
Sodium 1mg 11mg 0%
Saturated fat 0.072g 0.041g 0%
Monounsaturated fat 0.026g 0.016g 0%
Polyunsaturated fat 0.147g 0.083g 0%
Tryptophan 0.013mg 0.023mg 0%
Threonine 0.027mg 0.069mg 0%
Isoleucine 0.035mg 0.054mg 0%
Leucine 0.05mg 0.111mg 0%
Lysine 0.033mg 0.067mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.035mg 0.082mg 0%
Valine 0.038mg 0.082mg 0%
Histidine 0.017mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
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
Contains more FatsFats +75%
Contains more WaterWater +26.3%
Contains more ProteinProtein +68.5%
Contains more CarbsCarbs +199%
Contains more OtherOther +71.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +77.1%
Contains less Sat. FatSaturated fat -43.1%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.