Comparing Nutrients in 7 ounces Cassava VS Taro

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Taro	5%	2%	93%

Macro Nutrients

	Cassava	Taro	Recommended Dietary Allowance
Energy	11% 318kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.1% 0.79g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cassava	Taro	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Taro	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	34.5% 1173mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Taro per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Taro:

• 7 ounces of Cassava have 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B9 and 4.6 times more Vitamin C than Taro.
• While 7 oz of Raw Taro contain 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 12.5 times more Vitamin E than Raw Cassava.
• Both Cassava and Taro provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• 7 ounces of Taro have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Raw Taro have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Taro:

• 7 ounces of Cassava have 1.5 times more Zinc than Taro.
• While 7 oz of Raw Taro contain 2.7 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 3.1 times more Phosphorus and 2.2 times more Potassium than Raw Cassava.
• Both Cassava and Taro contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Taro lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.4 times more Energy, 1.4 times more Carbohydrate and 4.3 times more Sugars than Taro.
• While 7 oz of Raw Taro contain 2.3 times more Fiber than Raw Cassava.
• Both Cassava and Taro offer comparable quantities of Protein per seven ounces.
• Both Raw Cassava as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Taro

What are the health benefits of Cassava compared to Taro?

Both cassava and taro are nutritious root vegetables, but they have some differences in terms of health benefits. Cassava is a good source of carbohydrates, fiber, and vitamin C, while taro is rich in fiber, potassium, and vitamin E. Cassava is gluten-free and can be a good option for those with gluten sensitivities. Taro contains more antioxidants and has a lower glycemic index compared to cassava, making it a better choice for blood sugar control. Overall, both vegetables can be part of a healthy vegan diet, providing essential nutrients and health benefits.

Can I lose weight easier by eating more Cassava or Taro?

Both cassava and taro are starchy root vegetables that can be part of a healthy diet when consumed in moderation. However, if your goal is to lose weight, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins. Incorporating more fruits and vegetables, along with regular physical activity, is key to successful weight loss. Remember that weight loss is a result of a calorie deficit, so it's important to pay attention to portion sizes and overall calorie intake.

Should I eat more Cassava or more Taro to gain more muscles while training consistently?

Both cassava and taro are starchy root vegetables that can provide energy for your workouts, but for muscle gain, it's important to focus on getting enough protein in your diet. While both cassava and taro are relatively low in protein compared to other plant-based sources, taro contains slightly more protein than cassava. To support muscle growth, it's important to include a variety of protein-rich plant foods in your diet such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

What is the environmental impact of producing Cassava compared to Taro?

Cassava has a lower environmental impact compared to Taro in terms of water usage, land usage, and greenhouse gas emissions. Cassava requires less water and land to grow, making it a more sustainable option. Additionally, Cassava has a lower carbon footprint compared to Taro, making it a more environmentally friendly choice.