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  6. Taro vs. Cassava

Taro vs. Cassava — In-Depth Nutrition Comparison

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Important differences between taro and cassava

  • Taro has more vitamin B6, vitamin E, potassium, fiber, phosphorus, and copper; however, cassava has more vitamin C.
  • Cassava's daily need coverage for vitamin C is 18% more.
  • Taro has 13 times more vitamin E than cassava. Taro has 2.38mg of vitamin E, while cassava has 0.19mg.
  • Cassava has a higher glycemic index than taro.

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

Infographic

Taro vs Cassava 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.
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%
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%
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%
Contains more ZincZinc +47.8%
~equal in Manganese ~0.384mg
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +18.4%
Contains more OtherOther +93.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +43.8%
~equal in Protein ~1.36g

Fat Type Comparison

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

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.