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Beans vs. Taco — In-Depth Nutrition Comparison

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Differences between beans and taco

  • Beans have more copper and vitamin B1, while taco has more vitamin B12, vitamin K, iron, phosphorus, and selenium.
  • Taco's daily need coverage for vitamin B12 is 39% higher.
  • Taco contains 3 times less vitamin B1 than beans. Beans contain 0.15mg of vitamin B1, while taco contains 0.05mg.
  • The amount of saturated fat in beans is lower.

The food types used in this comparison are Beans, baked, canned, no salt added and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Beans vs Taco infographic
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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.
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Taco
6
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 PotassiumPotassium +41.6%
Contains more CopperCopper +167.5%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +78%
Contains more IronIron +310.3%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +71.2%
Contains more SeleniumSelenium +104.4%
~equal in Magnesium ~32mg

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.
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +675%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +283.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1812.5%
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~mg
~equal in Choline ~32mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +27.3%
Contains more ProteinProtein +84.6%
Contains more FatsFats +3075%
~equal in Carbs ~19.85g
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -97.7%
Contains more Mono. FatMonounsaturated fat +12502.9%
Contains more Poly. FatPolyunsaturated fat +1668.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Taco DV% diff.
Vitamin B12 0µg 0.93µg 39%
Fats 0.4g 12.7g 19%
Polyunsaturated fat 0.172g 3.042g 19%
Saturated fat 0.103g 4.384g 19%
Sodium 1mg 397mg 17%
Copper 0.206mg 0.077mg 14%
Vitamin K 0.8µg 15.3µg 12%
Manganese 0.249mg 11%
Phosphorus 104mg 178mg 11%
Monounsaturated fat 0.035g 4.411g 11%
Iron 0.29mg 1.19mg 11%
Cholesterol 0mg 28mg 9%
Selenium 4.5µg 9.2µg 9%
Vitamin B3 0.43mg 1.65mg 8%
Vitamin B1 0.15mg 0.05mg 8%
Protein 4.8g 8.86g 8%
Calories 105kcal 226kcal 6%
Starch 14.78g 6%
Fiber 5.5g 3.9g 6%
Calcium 50mg 89mg 4%
Vitamin E 0.15mg 0.6mg 3%
Vitamin C 3.1mg 0.4mg 3%
Potassium 296mg 209mg 3%
Zinc 1.4mg 1.75mg 3%
Vitamin B6 0.13mg 0.09mg 3%
Vitamin A 5µg 20µg 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Folate 24µg 19µg 1%
Carbs 20.49g 19.85g 0%
Net carbs 14.99g 15.95g N/A
Magnesium 32mg 32mg 0%
Sugar 7.78g 0.9g N/A
Vitamin B2 0.06mg 0.06mg 0%
Trans fat 0g 0.467g N/A
Choline 30.8mg 32mg 0%
Fructose 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
Beans Taco
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Beans
22%
Taco
Minerals Daily Need Coverage Score
25%
Beans
40%
Taco

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 6.88g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $1.5)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is lower in Cholesterol?
Beans
Beans is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 4.281g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 6)
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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.