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  6. Yam vs. Taro

Yam vs. Taro — In-Depth Nutrition Comparison

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Significant differences between yam and taro

  • Yam has more vitamin C; however, taro is richer in vitamin E.
  • Taro covers your daily vitamin E needs 14% more than yam.
  • Taro has 3 times less vitamin C than yam. Yam has 12.1mg of vitamin C, while taro has 4.5mg.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Taro, raw.

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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Taro
Taro
5
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 +13.4%
Contains less SodiumSodium -27.3%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +207.1%
Contains more CopperCopper +13.2%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +71.4%
~equal in Iron ~0.55mg
~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
4
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Taro
Taro
3
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 +168.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin KVitamin K +130%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B6Vitamin B6 +24.1%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B5 ~0.303mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.3mg

All nutrients comparison - raw data values

Nutrient Yam Taro DV% diff.
Vitamin E 0.34mg 2.38mg 14%
Vitamin C 12.1mg 4.5mg 8%
Phosphorus 49mg 84mg 5%
Vitamin B6 0.228mg 0.283mg 4%
Magnesium 18mg 33mg 4%
Calcium 14mg 43mg 3%
Folate 16µg 22µg 2%
Potassium 670mg 591mg 2%
Copper 0.152mg 0.172mg 2%
Vitamin K 2.3µg 1µg 1%
Manganese 0.371mg 0.383mg 1%
Fiber 3.9g 4.1g 1%
Calories 116kcal 112kcal 0%
Protein 1.49g 1.5g 0%
Fats 0.14g 0.2g 0%
Net carbs 23.58g 22.36g N/A
Carbs 27.48g 26.46g 0%
Iron 0.52mg 0.55mg 0%
Sugar 0.49g 0.4g N/A
Zinc 0.2mg 0.23mg 0%
Sodium 8mg 11mg 0%
Vitamin A 6µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.095mg 0.095mg 0%
Vitamin B2 0.028mg 0.025mg 0%
Vitamin B3 0.552mg 0.6mg 0%
Vitamin B5 0.311mg 0.303mg 0%
Choline 16.2mg 17.3mg 0%
Saturated fat 0.029g 0.041g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.06g 0.083g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.052mg 0.069mg 0%
Isoleucine 0.05mg 0.054mg 0%
Leucine 0.094mg 0.111mg 0%
Lysine 0.058mg 0.067mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.069mg 0.082mg 0%
Valine 0.06mg 0.082mg 0%
Histidine 0.033mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Taro
Taro
4
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 +42.9%
Contains more OtherOther +57.9%
~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 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -29.3%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +38.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.