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  6. Taro vs. Wakame

Taro vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between taro and wakame?

  • Taro is higher in vitamin B6, potassium, and fiber; however, wakame is richer in manganese, folate, iron, magnesium, vitamin B2, and copper.
  • Wakame's daily need coverage for manganese is 44% more.
  • Wakame contains 142 times less vitamin B6 than taro. Taro contains 0.283mg of vitamin B6, while wakame contains 0.002mg.
  • Taro has less sodium.

We used Taro, raw and Seaweed, wakame, raw types in this article.

Infographic

Taro vs Wakame 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
2
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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1082%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +224.2%
Contains more CalciumCalcium +248.8%
Contains more IronIron +296.4%
Contains more CopperCopper +65.1%
Contains more ZincZinc +65.2%
Contains more ManganeseManganese +265.5%
~equal in Phosphorus ~80mg
~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%
Wakame
Wakame
6
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +138%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B6Vitamin B6 +14050%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +430%
Contains more FolateFolate +790.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Wakame DV% diff.
Manganese 0.383mg 1.4mg 44%
Folate 22µg 196µg 44%
Sodium 11mg 872mg 37%
Vitamin B6 0.283mg 0.002mg 22%
Iron 0.55mg 2.18mg 20%
Magnesium 33mg 107mg 18%
Potassium 591mg 50mg 16%
Vitamin B2 0.025mg 0.23mg 16%
Fiber 4.1g 0.5g 14%
Copper 0.172mg 0.284mg 12%
Calcium 43mg 150mg 11%
Vitamin E 2.38mg 1mg 9%
Vitamin B5 0.303mg 0.697mg 8%
Carbs 26.46g 9.14g 6%
Vitamin B3 0.6mg 1.6mg 6%
Vitamin K 1µg 5.3µg 4%
Calories 112kcal 45kcal 3%
Protein 1.5g 3.03g 3%
Vitamin B1 0.095mg 0.06mg 3%
Vitamin C 4.5mg 3mg 2%
Vitamin A 4µg 18µg 2%
Fats 0.2g 0.64g 1%
Zinc 0.23mg 0.38mg 1%
Phosphorus 84mg 80mg 1%
Choline 17.3mg 13.9mg 1%
Polyunsaturated fat 0.083g 0.218g 1%
Protein per 100 calories 1.3g 6.7g N/A
Calories per 10 g protein 747kcal 149kcal N/A
Weight per 100 calories 89g 222g N/A
Net carbs 22.36g 8.64g N/A
Sugar 0.4g 0.65g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.041g 0.13g 0%
Monounsaturated fat 0.016g 0.058g 0%
Tryptophan 0.023mg 0.035mg 0%
Threonine 0.069mg 0.165mg 0%
Isoleucine 0.054mg 0.087mg 0%
Leucine 0.111mg 0.257mg 0%
Lysine 0.067mg 0.112mg 0%
Methionine 0.02mg 0.063mg 0%
Phenylalanine 0.082mg 0.112mg 0%
Valine 0.082mg 0.209mg 0%
Histidine 0.034mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more CarbsCarbs +189.5%
Contains more ProteinProtein +102%
Contains more FatsFats +220%
Contains more WaterWater +13.2%
Contains more OtherOther +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +262.5%
Contains more Poly. FatPolyunsaturated fat +162.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.