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  6. Taro leaves vs. Quinoa

Taro leaves vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between taro leaves and quinoa?

  • Taro leaves are higher in vitamin K, vitamin C, vitamin A, vitamin B2, folate, potassium, iron, vitamin E, and calcium, yet quinoa is higher in phosphorus.
  • Taro leaves' daily need coverage for vitamin K is 91% more.

We used Taro leaves, raw and Quinoa, cooked types in this article.

Infographic

Taro leaves vs Quinoa 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +529.4%
Contains more PotassiumPotassium +276.7%
Contains more IronIron +51%
Contains more CopperCopper +40.6%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +13.2%
Contains more MagnesiumMagnesium +42.2%
Contains more ZincZinc +165.9%
Contains more PhosphorusPhosphorus +153.3%
Contains more SeleniumSelenium +211.1%

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 173% 0% 80% 40% 52% 105% 28% 5% 34% 0% 272% 95%
Quinoa
Quinoa
0
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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220.6%
Contains more Vitamin B1Vitamin B1 +95.3%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +18.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro leaves Quinoa DV% diff.
Vitamin K 108.6µg 0µg 91%
Vitamin C 52mg 0mg 58%
Vitamin A 241µg 0µg 27%
Vitamin B2 0.456mg 0.11mg 27%
Folate 126µg 42µg 21%
Potassium 648mg 172mg 14%
Phosphorus 60mg 152mg 13%
Iron 2.25mg 1.49mg 10%
Calcium 107mg 17mg 9%
Copper 0.27mg 0.192mg 9%
Vitamin E 2.02mg 0.63mg 9%
Vitamin B1 0.209mg 0.107mg 9%
Starch 17.63g 7%
Vitamin B3 1.513mg 0.412mg 7%
Zinc 0.41mg 1.09mg 6%
Carbs 6.7g 21.3g 5%
Magnesium 45mg 64mg 5%
Polyunsaturated fat 0.307g 1.078g 5%
Calories 42kcal 120kcal 4%
Fiber 3.7g 2.8g 4%
Manganese 0.714mg 0.631mg 4%
Selenium 0.9µg 2.8µg 3%
Fats 0.74g 1.92g 2%
Vitamin B5 0.084mg 2%
Vitamin B6 0.146mg 0.123mg 2%
Choline 12.8mg 23mg 2%
Protein 4.98g 4.4g 1%
Monounsaturated fat 0.06g 0.528g 1%
Protein per 100 calories 12g 3.7g N/A
Calories per 10 g protein 84kcal 273kcal N/A
Weight per 100 calories 238g 83g N/A
Net carbs 3g 18.5g N/A
Sugar 3.01g 0.87g N/A
Sodium 3mg 7mg 0%
Saturated fat 0.151g 0.231g 0%
Tryptophan 0.048mg 0.052mg 0%
Threonine 0.167mg 0.131mg 0%
Isoleucine 0.26mg 0.157mg 0%
Leucine 0.392mg 0.261mg 0%
Lysine 0.246mg 0.239mg 0%
Methionine 0.079mg 0.096mg 0%
Phenylalanine 0.195mg 0.185mg 0%
Valine 0.256mg 0.185mg 0%
Histidine 0.114mg 0.127mg 0%
Omega-3 (DHA) 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +13.2%
Contains more WaterWater +19.6%
Contains more FatsFats +159.5%
Contains more CarbsCarbs +217.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +780%
Contains more Poly. FatPolyunsaturated fat +251.1%

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.