Kale.World
Maximize your nutrients, minize your calories

Yam vs Taro
CALORIC DENSITY
Yam, raw
Taro, raw
1.18
1.12
11601
11518

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Yam
Taro
Protein = 3g
Protein = 3g
Carbohydrates = 47g
Carbohydrates = 47g
Fat = 0g
Fat = 0g
Fiber = 7g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient yam taro
Protein 3g 3g
Carbohydrate 47g 47g
Fiber 7g 7g
Fat 0g 0g
Monounsat. Fat 0g 0g
Polyunsat. Fat 0g 0g
Saturated Fat 0g 0g
yam
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 6%
Choline = 7%
Vitamin A = 2%
Vitamin A = 1%
Vitamin C = 39%
Vitamin C = 11%
Vitamin E = 5%
Vitamin E = 35%
Vitamin K = 5%
Vitamin K = 2%
Nutrientyamtaro
Choline6%7%
Vitamin A2%1%
Vitamin C39%11%
Vitamin E5%35%
Vitamin K5%2%

Yam have significantly more Vitamins C than taro. Taro have significantly more Vitamins E than yam. Yam are a good source of Vitamin C. Yam are a great source of Vitamin B6, Potassium. Taro are a good source of Vitamin E, Potassium, Phosphorus. Taro are a great source of Vitamin B6.

taro

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 19%
Vitamin B1 = 17%
Vitamin B2 = 5%
Vitamin B2 = 4%
Vitamin B3 = 8%
Vitamin B3 = 9%
Vitamin B5 = 11%
Vitamin B5 = 11%
Vitamin B6 = 45%
Vitamin B6 = 46%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientyamtaro
Vitamin B119%17%
Vitamin B25%4%
Vitamin B38%9%
Vitamin B511%11%
Vitamin B645%46%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 1%
Sodium = 1%
Potassium = 40%
Potassium = 30%
Calcium = 6%
Calcium = 15%
Magnesium = 10%
Magnesium = 17%
Phosphorus = 16%
Phosphorus = 26%
Iron = 15%
Iron = 16%
Manganese = 29%
Manganese = 30%
Selenium = 3%
Selenium = 3%
Copper = 30%
Copper = 31%
Zinc = 4%
Zinc = 4%
Nutrientyamtaro
Sodium1%1%
Potasium40%30%
Calcium6%15%
Magnesium10%17%
Phosphorus16%26%
Iron15%16%
Manganese29%30%
Selenium3%3%
Copper30%31%
Zinc4%4%

COMPARE FOODS

vs
Kale.world
X

ABOUT THIS SITE

Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

COMPARE FOODS

vs

RECENT POSTS

=
=