Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
4
Taro
Contains more Potassium +38.1%
Contains less Sodium -18.2%
Contains more Calcium +152.9%
Contains more Magnesium +57.1%
Contains more Phosphorus +52.7%
Equal in Iron - 0.55
Equal in Zinc - 0.23
Equal in Copper - 0.172
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 21% 24% 36% 53% 2% 7% 58%
Contains more Potassium +38.1%
Contains less Sodium -18.2%
Contains more Calcium +152.9%
Contains more Magnesium +57.1%
Contains more Phosphorus +52.7%
Equal in Iron - 0.55
Equal in Zinc - 0.23
Equal in Copper - 0.172

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
8
:
2
Taro
Contains more Vitamin A +81.6%
Contains more Vitamin C +280%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +28%
Contains more Vitamin K +130%
Contains more Vitamin E +580%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.303
Equal in Vitamin B6 - 0.283
Equal in Folate - 22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +81.6%
Contains more Vitamin C +280%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B2 +28%
Contains more Vitamin K +130%
Contains more Vitamin E +580%
Equal in Vitamin B3 - 0.6
Equal in Vitamin B5 - 0.303
Equal in Vitamin B6 - 0.283
Equal in Folate - 22

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 23.78g 22.36g Yam
Protein 1.53g 1.5g Yam
Fats 0.17g 0.2g Taro
Carbs 27.88g 26.46g Yam
Calories 118kcal 112kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0.4g Taro
Fiber 4.1g 4.1g
Calcium 17mg 43mg Taro
Iron 0.54mg 0.55mg Taro
Magnesium 21mg 33mg Taro
Phosphorus 55mg 84mg Taro
Potassium 816mg 591mg Yam
Sodium 9mg 11mg Yam
Zinc 0.24mg 0.23mg Yam
Copper 0.178mg 0.172mg Yam
Vitamin A 138IU 76IU Yam
Vitamin E 0.35mg 2.38mg Taro
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 4.5mg Yam
Vitamin B1 0.112mg 0.095mg Yam
Vitamin B2 0.032mg 0.025mg Yam
Vitamin B3 0.552mg 0.6mg Taro
Vitamin B5 0.314mg 0.303mg Yam
Vitamin B6 0.293mg 0.283mg Yam
Folate 23µg 22µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 1µg Yam
Tryptophan 0.012mg 0.023mg Taro
Threonine 0.054mg 0.069mg Taro
Isoleucine 0.052mg 0.054mg Taro
Leucine 0.096mg 0.111mg Taro
Lysine 0.059mg 0.067mg Taro
Methionine 0.021mg 0.02mg Yam
Phenylalanine 0.071mg 0.082mg Taro
Valine 0.062mg 0.082mg Taro
Histidine 0.034mg 0.034mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.041g Yam
Monounsaturated Fat 0.006g 0.016g Taro
Polyunsaturated fat 0.076g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
18
Taro
Mineral Summary Score
25
Yam
26
Taro

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
9%
Taro
Carbohydrates
28%
Yam
26%
Taro
Fats
1%
Yam
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.