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  6. Yam vs. Taro

Yam vs. Taro — In-Depth Nutrition Comparison

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How are yam and taro different?

  • Yam is higher in vitamin C and potassium; however, taro is richer in vitamin E.
  • Daily need coverage for vitamin C for yam is 14% higher.

Yam, raw and Taro, raw are the varieties used in this article.

Infographic

Yam 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.
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Taro
Taro
3
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 more PotassiumPotassium +38.1%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +152.9%
Contains more PhosphorusPhosphorus +52.7%
~equal in Iron ~0.55mg
~equal in Copper ~0.172mg
~equal in Zinc ~0.23mg
~equal in Manganese ~0.383mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Taro
Taro
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin KVitamin K +130%
Contains more Vitamin EVitamin E +580%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B5 ~0.303mg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~22µg
~equal in Choline ~17.3mg

All nutrients comparison - raw data values

Nutrient Yam Taro DV% diff.
Vitamin E 0.35mg 2.38mg 14%
Vitamin C 17.1mg 4.5mg 14%
Potassium 816mg 591mg 7%
Phosphorus 55mg 84mg 4%
Magnesium 21mg 33mg 3%
Calcium 17mg 43mg 3%
Vitamin B1 0.112mg 0.095mg 1%
Copper 0.178mg 0.172mg 1%
Vitamin K 2.3µg 1µg 1%
Vitamin B6 0.293mg 0.283mg 1%
Vitamin B2 0.032mg 0.025mg 1%
Manganese 0.397mg 0.383mg 1%
Calories 118kcal 112kcal 0%
Protein 1.53g 1.5g 0%
Fats 0.17g 0.2g 0%
Carbs 27.88g 26.46g 0%
Net carbs 23.78g 22.36g N/A
Iron 0.54mg 0.55mg 0%
Sugar 0.5g 0.4g N/A
Fiber 4.1g 4.1g 0%
Zinc 0.24mg 0.23mg 0%
Sodium 9mg 11mg 0%
Vitamin A 7µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.552mg 0.6mg 0%
Vitamin B5 0.314mg 0.303mg 0%
Folate 23µg 22µg 0%
Choline 16.5mg 17.3mg 0%
Saturated fat 0.037g 0.041g 0%
Monounsaturated fat 0.006g 0.016g 0%
Polyunsaturated fat 0.076g 0.083g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.054mg 0.069mg 0%
Isoleucine 0.052mg 0.054mg 0%
Leucine 0.096mg 0.111mg 0%
Lysine 0.059mg 0.067mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.071mg 0.082mg 0%
Valine 0.062mg 0.082mg 0%
Histidine 0.034mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +17.6%
Contains more OtherOther +46.3%
~equal in Protein ~1.5g
~equal in Carbs ~26.46g
~equal in Water ~70.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Taro
Taro
2
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 less Sat. FatSaturated fat -9.8%
Contains more Mono. FatMonounsaturated fat +166.7%
~equal in Polyunsaturated fat ~0.083g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.