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Bean raw vs. Taco — In-Depth Nutrition Comparison

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The main differences between bean raw and taco

  • Bean raw has more folate, copper, vitamin B1, iron, fiber, manganese, potassium, magnesium, and selenium; however, taco has more vitamin B12.
  • Daily need coverage for folate for bean raw is 127% higher.
  • Taco has 14 times less vitamin B1 than bean raw. Bean raw has 0.713mg of vitamin B1, while taco has 0.05mg.

Food types used in this article are Beans, pinto, mature seeds, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Bean raw vs Taco 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Taco
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +566.5%
Contains more IronIron +326.1%
Contains more CopperCopper +1059.7%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +361%
Contains more SeleniumSelenium +203.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Taco
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more FolateFolate +2663.2%
Contains more CholineCholine +106.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +173.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +141.8%
Contains more CarbsCarbs +215.1%
Contains more OtherOther +121%
Contains more FatsFats +932.5%
Contains more WaterWater +403.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +1826.2%
Contains more Poly. FatPolyunsaturated fat +647.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Taco
2
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +131.2%
Contains more SucroseSucrose +395%
Contains more GlucoseGlucose +53.8%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Taco
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Taco DV% diff.
Folate 525µg 19µg 127%
Copper 0.893mg 0.077mg 91%
Vitamin B1 0.713mg 0.05mg 55%
Iron 5.07mg 1.19mg 49%
Fiber 15.5g 3.9g 46%
Vitamin B12 0µg 0.93µg 39%
Manganese 1.148mg 0.249mg 39%
Potassium 1393mg 209mg 35%
Magnesium 176mg 32mg 34%
Selenium 27.9µg 9.2µg 34%
Phosphorus 411mg 178mg 33%
Vitamin B6 0.474mg 0.09mg 30%
Protein 21.42g 8.86g 25%
Saturated fat 0.235g 4.384g 19%
Polyunsaturated fat 0.407g 3.042g 18%
Fats 1.23g 12.7g 18%
Sodium 12mg 397mg 17%
Vitamin B5 0.785mg 16%
Carbs 62.55g 19.85g 14%
Vitamin B2 0.212mg 0.06mg 12%
Monounsaturated fat 0.229g 4.411g 10%
Cholesterol 0mg 28mg 9%
Starch 34.17g 14.78g 8%
Vitamin K 5.6µg 15.3µg 8%
Vitamin C 6.3mg 0.4mg 7%
Choline 66.2mg 32mg 6%
Calories 347kcal 226kcal 6%
Zinc 2.28mg 1.75mg 5%
Vitamin B3 1.174mg 1.65mg 3%
Vitamin E 0.21mg 0.6mg 3%
Vitamin A 0µg 20µg 2%
Calcium 113mg 89mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 47.05g 15.95g N/A
Sugar 2.11g 0.9g N/A
Trans fat 0g 0.467g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Fructose 0g 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Taco
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
22%
Taco
Minerals Daily Need Coverage Score
131%
Bean raw
40%
Taco

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 1.21g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 4.149g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.