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  6. Bean raw vs. Taco salad

Bean raw vs. Taco salad — In-Depth Nutrition Comparison

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A recap on differences between bean raw and taco salad

  • Taco salad has less folate, copper, vitamin B1, iron, phosphorus, selenium, manganese, magnesium, potassium, and vitamin B6.
  • Bean raw covers your daily folate needs 121% more than taco salad.
  • Taco salad contains 14 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while taco salad contains 0.05mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Fast foods, taco salad.

Infographic

Bean raw vs Taco salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +16.5%
Contains more PotassiumPotassium +563.3%
Contains more IronIron +340.9%
Contains more CopperCopper +690.3%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +470.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +587.4%
Contains more SeleniumSelenium +1168.2%

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%
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +330.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1150%
Contains more CholineCholine +184.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.24mg

All nutrients comparison - raw data values

Nutrient Bean raw Taco salad DV% diff.
Folate 525µg 42µg 121%
Copper 0.893mg 0.113mg 87%
Fiber 15.5g 62%
Vitamin B1 0.713mg 0.05mg 55%
Iron 5.07mg 1.15mg 49%
Phosphorus 411mg 72mg 48%
Selenium 27.9µg 2.2µg 47%
Manganese 1.148mg 0.167mg 43%
Magnesium 176mg 26mg 36%
Potassium 1393mg 210mg 35%
Protein 21.42g 6.68g 29%
Vitamin B6 0.474mg 0.11mg 28%
Carbs 62.55g 11.91g 17%
Sodium 12mg 385mg 16%
Saturated fat 0.235g 3.446g 15%
Starch 34.17g 14%
Vitamin B12 0µg 0.32µg 13%
Calories 347kcal 141kcal 10%
Fats 1.23g 7.46g 10%
Choline 66.2mg 23.3mg 8%
Zinc 2.28mg 1.36mg 8%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.229g 2.606g 6%
Vitamin K 5.6µg 5%
Vitamin C 6.3mg 1.8mg 5%
Polyunsaturated fat 0.407g 0.883g 3%
Calcium 113mg 97mg 2%
Vitamin B2 0.212mg 0.18mg 2%
Vitamin B5 0.785mg 0.68mg 2%
Vitamin E 0.21mg 1%
Net carbs 47.05g 11.91g N/A
Sugar 2.11g N/A
Vitamin B3 1.174mg 1.24mg 0%
Tryptophan 0.237mg 0.075mg 0%
Threonine 0.81mg 0.254mg 0%
Isoleucine 0.871mg 0.311mg 0%
Leucine 1.558mg 0.549mg 0%
Lysine 1.356mg 0.486mg 0%
Methionine 0.259mg 0.145mg 0%
Phenylalanine 1.095mg 0.277mg 0%
Valine 0.998mg 0.343mg 0%
Histidine 0.556mg 0.201mg 0%

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +220.7%
Contains more CarbsCarbs +425.2%
Contains more OtherOther +116.9%
Contains more FatsFats +506.5%
Contains more WaterWater +538.6%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +1038%
Contains more Poly. FatPolyunsaturated fat +117%

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

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.