Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Taro — In-Depth Nutrition Comparison

Compare

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
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
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

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
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
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

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Taro
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
17%
Taro
Minerals Daily Need Coverage Score
26%
Yam
26%
Taro

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Taro
Taro is cheaper (difference - $0.2)
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. 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.