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Yardlong beans vs. Taro — In-Depth Nutrition Comparison

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How are yardlong beans and taro different?

  • Yardlong beans is richer in vitamin C, vitamin A, folate, vitamin B2, and iron, while taro is higher in vitamin B6, copper, potassium, manganese, and vitamin B5.
  • Taro covers your daily need for vitamin B6, 20% more than yardlong beans.
  • Yardlong beans contains 6 times more vitamin A than taro. Yardlong beans contains 450IU of vitamin A, while taro contains 76IU.
  • Yardlong beans has a higher glycemic index (86) than taro (54).

Yardlong bean, cooked, boiled, drained, without salt and Taro, raw types were used in this article.

Infographic

Yardlong beans vs Taro infographic
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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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Taro
4
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 MagnesiumMagnesium +27.3%
Contains more IronIron +78.2%
Contains more ZincZinc +56.5%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +103.8%
Contains more CopperCopper +266%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +90.5%
~equal in Calcium ~43mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 +260%
Contains more Vitamin AVitamin A +475%
Contains more Vitamin B2Vitamin B2 +296%
Contains more FolateFolate +104.5%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B5Vitamin B5 +494.1%
Contains more Vitamin B6Vitamin B6 +1079.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Taro DV% diff.
Vitamin B6 0.024mg 0.283mg 20%
Fiber 4.1g 16%
Vitamin E 2.38mg 16%
Copper 0.047mg 0.172mg 14%
Vitamin C 16.2mg 4.5mg 13%
Potassium 290mg 591mg 9%
Manganese 0.201mg 0.383mg 8%
Folate 45µg 22µg 6%
Carbs 9.18g 26.46g 6%
Vitamin B2 0.099mg 0.025mg 6%
Vitamin B5 0.051mg 0.303mg 5%
Iron 0.98mg 0.55mg 5%
Phosphorus 57mg 84mg 4%
Choline 17.3mg 3%
Calories 47kcal 112kcal 3%
Protein 2.53g 1.5g 2%
Magnesium 42mg 33mg 2%
Vitamin A 23µg 4µg 2%
Vitamin K 1µg 1%
Vitamin B1 0.085mg 0.095mg 1%
Selenium 1.5µg 0.7µg 1%
Zinc 0.36mg 0.23mg 1%
Fats 0.1g 0.2g 0%
Net carbs 9.18g 22.36g N/A
Calcium 44mg 43mg 0%
Sugar 0.4g N/A
Sodium 4mg 11mg 0%
Vitamin B3 0.63mg 0.6mg 0%
Saturated fat 0.026g 0.041g 0%
Monounsaturated fat 0.009g 0.016g 0%
Polyunsaturated fat 0.042g 0.083g 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.094mg 0.069mg 0%
Isoleucine 0.135mg 0.054mg 0%
Leucine 0.18mg 0.111mg 0%
Lysine 0.166mg 0.067mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.139mg 0.082mg 0%
Valine 0.146mg 0.082mg 0%
Histidine 0.082mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 ProteinProtein +68.7%
Contains more WaterWater +23.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +188.2%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -36.6%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +97.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.