Comparing Nutrients in 7 ounces Sweet Potato VS Taro

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Taro	5%	2%	93%

Macro Nutrients

	Sweet Potato	Taro	Recommended Dietary Allowance
Energy	5.9% 171kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	30.7% 40g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Taro	Recommended Dietary Allowance
Vitamin A	156% 1407μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Taro	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	15% 1.2mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	34.5% 1173mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.14% 153g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Taro per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Potato vs Taro:

• 7 ounces of Sweet Potato have 177.3 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B5 than Taro.
• While 7 oz of Raw Taro contain 1.4 times more Vitamin B6, 2 times more Vitamin B9, 1.9 times more Vitamin C and 9.2 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Taro provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E
• 7 ounces of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Sweet Potato as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Potato vs Taro:

• 7 ounces of Sweet Potato have 5 times more Sodium and 1.3 times more Zinc than Taro.
• While 7 oz of Raw Taro contain 1.4 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Raw Sweet Potato.
• Both Sweet Potato and Taro contain similar levels of Copper and Iron per seven ounces.
• Both Raw Sweet Potato as well as Raw Taro lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato have 10.5 times more Sugars than Taro.
• While 7 oz of Raw Taro contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Fiber than Raw Sweet Potato.
• Both Sweet Potato and Taro offer comparable quantities of Protein per seven ounces.
• Both Raw Sweet Potato as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Potato VS Taro

What are the health benefits of Sweet Potato compared to Taro?

Both sweet potatoes and taro are nutritious root vegetables, but sweet potatoes are higher in beta-carotene, vitamin C, and fiber compared to taro. Sweet potatoes also have a lower glycemic index, making them a better option for blood sugar control. Taro, on the other hand, is a good source of potassium and fiber. Both can be part of a healthy vegan diet, but sweet potatoes may offer slightly more health benefits overall.

Can I lose weight easier by eating more Sweet Potato or Taro?

Both sweet potatoes and taro are nutritious options for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, sweet potatoes are slightly lower in calories and higher in fiber compared to taro, making them a slightly better option for weight loss. Additionally, sweet potatoes are a good source of vitamin A, vitamin C, and potassium, which can support overall health and well-being. Ultimately, incorporating a variety of whole plant foods, including sweet potatoes and taro, into your diet can help you achieve your weight loss goals.

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

Both sweet potatoes and taro are excellent sources of carbohydrates, which are important for fueling your workouts and supporting muscle growth. However, sweet potatoes are also rich in beta-carotene, vitamin C, and fiber, while taro is a good source of fiber and potassium. For muscle growth, it is important to have a balanced diet that includes a variety of nutrient-dense foods. You can include both sweet potatoes and taro in your diet to benefit from their unique nutrient profiles. Additionally, make sure to include an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and nuts and seeds to support muscle repair and growth.

What is the environmental impact of producing Sweet Potato compared to Taro?

Both sweet potatoes and taro are relatively sustainable crops to grow compared to many other food options. However, sweet potatoes generally have a lower environmental impact than taro. Sweet potatoes require less water, fertilizer, and pesticides to grow, making them more environmentally friendly. Additionally, sweet potatoes have a higher yield per acre compared to taro, further reducing their overall environmental footprint.