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  6. Cassava vs. Taro

Cassava vs. Taro — In-Depth Nutrition Comparison

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Important differences between cassava and taro

  • Cassava has more vitamin C; however, taro has more vitamin B6, vitamin E, potassium, fiber, phosphorus, and copper.
  • Cassava's daily need coverage for vitamin C is 18% more.
  • Cassava has a higher glycemic index than taro.

The food varieties used in the comparison are Cassava, raw and Taro, raw.

Infographic

Cassava vs Taro infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Taro
Taro
7
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 ZincZinc +47.8%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +118.1%
Contains more IronIron +103.7%
Contains more CopperCopper +72%
Contains more PhosphorusPhosphorus +211.1%
Contains less SodiumSodium -21.4%
~equal in Manganese ~0.383mg
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Taro
Taro
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin CVitamin C +357.8%
Contains more Vitamin B2Vitamin B2 +92%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +22.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +1152.6%
Contains more Vitamin B5Vitamin B5 +183.2%
Contains more Vitamin B6Vitamin B6 +221.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Taro DV% diff.
Vitamin C 20.6mg 4.5mg 18%
Vitamin E 0.19mg 2.38mg 15%
Vitamin B6 0.088mg 0.283mg 15%
Potassium 271mg 591mg 9%
Fiber 1.8g 4.1g 9%
Copper 0.1mg 0.172mg 8%
Phosphorus 27mg 84mg 8%
Carbs 38.06g 26.46g 4%
Iron 0.27mg 0.55mg 4%
Vitamin B5 0.107mg 0.303mg 4%
Magnesium 21mg 33mg 3%
Calcium 16mg 43mg 3%
Calories 160kcal 112kcal 2%
Vitamin B2 0.048mg 0.025mg 2%
Vitamin B3 0.854mg 0.6mg 2%
Zinc 0.34mg 0.23mg 1%
Vitamin B1 0.087mg 0.095mg 1%
Vitamin K 1.9µg 1µg 1%
Folate 27µg 22µg 1%
Choline 23.7mg 17.3mg 1%
Protein 1.36g 1.5g 0%
Protein per 100 calories 0.85g 1.3g N/A
Calories per 10 g protein 1176kcal 747kcal N/A
Weight per 100 calories 63g 89g N/A
Fats 0.28g 0.2g 0%
Net carbs 36.26g 22.36g N/A
Sugar 1.7g 0.4g N/A
Sodium 14mg 11mg 0%
Vitamin A 1µg 4µg 0%
Manganese 0.384mg 0.383mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.041g 0%
Monounsaturated fat 0.075g 0.016g 0%
Polyunsaturated fat 0.048g 0.083g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.028mg 0.069mg 0%
Isoleucine 0.027mg 0.054mg 0%
Leucine 0.039mg 0.111mg 0%
Lysine 0.044mg 0.067mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.026mg 0.082mg 0%
Valine 0.035mg 0.082mg 0%
Histidine 0.02mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Taro
Taro
2
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 +40%
Contains more CarbsCarbs +43.8%
Contains more ProteinProtein +10.3%
Contains more WaterWater +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 more Mono. FatMonounsaturated fat +368.8%
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +72.9%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.