Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Burrito vs Taco - Health impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 02, 2022
Education: Nutrition & Microbiology at YSU
Burrito
vs
Taco

Summary

Taco has more phosphorus, calcium Vitamin B12, and zinc. It is also lower in sodium than burritos. On the other hand, a burrito provides more Vitamin B1, Vitamin B2, Vitamin A, iron, copper, manganese, and potassium. Burrito is also lower in saturated fats, sugars, and cholesterol.

Introduction

Burritos and tacos are popular Mexican dishes. We’ll go through their differences, focusing on nutrition.

What’s The Actual Difference?

The main difference between burritos and tacos is that tacos typically contain grilled meat and veggies, while burritos contain meat, beans, rice, and other fillings. The main fillings of tacos are lettuce, tomatoes, cheese, baked chicken, beef, or pork. Besides, the burrito is wrapped in an extra-large-sized tortilla, but the tacos are wrapped in small ones.

Nutrition

At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in the nutrition of burritos and tacos.

Calories

Overall, burritos and tacos have almost an equal amount of calories. Burritos have 206 calories per 100 g, while tacos have 206 calories per 100 g.

Minerals

The mineral amounts of burritos and tacos are almost equal. Taco contains two times higher phosphorus, calcium, and zinc than a burrito.

The amount of sodium is also lower in tacos.

Contrariwise, a burrito has two times more copper and more iron, magnesium, and potassium than a taco. The levels of magnesium and iron are also higher in the burrito.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Taco
Contains more Iron +74.8%
Contains more Magnesium +25%
Contains more Potassium +44%
Contains more Copper +126%
Contains more Calcium +71.2%
Contains more Phosphorus +295.6%
Contains less Sodium -12.6%
Contains more Zinc +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 78% 29% 20% 27% 60% 20% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 45% 23% 77% 19% 52% 48% 26%
Contains more Iron +74.8%
Contains more Magnesium +25%
Contains more Potassium +44%
Contains more Copper +126%
Contains more Calcium +71.2%
Contains more Phosphorus +295.6%
Contains less Sodium -12.6%
Contains more Zinc +150%

Vitamins

Burritos have a higher vitamin content than tacos. Burritos provide four times more Vitamin B1 and three times more Vitamin B2.

The amounts of Vitamin A, Vitamin C, Vitamin B3, Vitamin B6, and folate are also high in burritos.

On the other hand, taco contains more Vitamin B12 and Vitamin D than burritos.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Taco
Contains more Vitamin A +16.8%
Contains more Vitamin C +125%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B6 +55.6%
Contains more Folate +110.5%
Contains more Vitamin B12 +86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 3% 73% 65% 36% 56% 33% 30% 63% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 12% 3% 2% 13% 14% 31% 0% 21% 15% 117% 39%
Contains more Vitamin A +16.8%
Contains more Vitamin C +125%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B6 +55.6%
Contains more Folate +110.5%
Contains more Vitamin B12 +86%

Glycemic index

The glycemic index of a burrito is equal to 37; a taco has a GI of 39. Both are considered low glycemic index foods.

Fats

Tacos have higher amounts of fats than burritos. It has 12.7g of fats per 100 g, whereas a burrito has 6.22 g per 100 g. Taco contains 4g saturated fats and 4g mono/polyunsaturated fats. Burrito provides 3g saturated and 2g monounsaturated fats.

Cholesterol

Taco contains 14 times higher cholesterol than a burrito. It provides 28mg of cholesterol per 100g, whereas a burrito contains only 2mg of cholesterol.

Carbs

The level of carbs in burritos is higher than in tacos. It contains 32.92 g of carbs, whereas tacos have 19.85g of carbs per 100g. The number of carbs in the burrito comes from ingredients.

Acidity

The potential renal acid load (PRAL) of food describes its acidity by indicating the acid production of the food within the body. The acidity of a burrito is about 3.2 (alkaline), while that of a taco is 4.5 (acidic).

Health Impact

Diabetes

One Indian study shows the correlation between burrito consumption and high BMI (body measure size) is present, leading to increased risks of developing diabetes [1]. Besides, research confirms the link between eating red meat and developing type 2 diabetes. Red meat, mainly processed meats, contains a lot of heme iron, which raises blood sugar levels [2].

Cardiovascular health

The daily recommended intake of sodium for adults is 2.3 g. A high sodium intake can raise the risk of high blood pressure, a significant cause of heart disease [3]. Red meat also contains saturated fats, which can clog arteries.[4]. With these facts in mind, try to limit your burrito and taco consumption, as they both have high sodium and saturated fat content.

Red meat allergy

People usually have red meat allergies if sensitive to cat serum albumin, which reacts with pork albumin. Urticaria, vomiting, and stomach cramps are common symptoms, with anaphylaxis occurring in rare cases [5]. These cases are frequently associated with specific IgE to galactose-1,3-galactose (-Gal), an oligosaccharide found in non-primate mammals.

References

  1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0229716
  2. https://pubmed.ncbi.nlm.nih.gov/27744145/
  3. https://www.sciencedirect.com/science/article/abs/pii/S0033062006000831
  4. https://pubmed.ncbi.nlm.nih.gov/20089734/
  5. www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 02, 2022

Infographic

Burrito vs Taco infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Burrito Taco
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Burrito Taco Opinion
Net carbs 32.92g 15.95g Burrito
Protein 6.48g 8.86g Taco
Fats 6.22g 12.7g Taco
Carbs 32.92g 19.85g Burrito
Calories 206kcal 226kcal Taco
Starch g 14.78g Taco
Fructose g 0.3g Taco
Sugar g 0.9g Burrito
Fiber g 3.9g Taco
Calcium 52mg 89mg Taco
Iron 2.08mg 1.19mg Burrito
Magnesium 40mg 32mg Burrito
Phosphorus 45mg 178mg Taco
Potassium 301mg 209mg Burrito
Sodium 454mg 397mg Taco
Zinc 0.7mg 1.75mg Taco
Copper 0.174mg 0.077mg Burrito
Vitamin A 153IU 131IU Burrito
Vitamin E mg 0.6mg Taco
Vitamin D IU 4IU Taco
Vitamin D µg 0.1µg Taco
Vitamin C 0.9mg 0.4mg Burrito
Vitamin B1 0.29mg 0.05mg Burrito
Vitamin B2 0.28mg 0.06mg Burrito
Vitamin B3 1.87mg 1.65mg Burrito
Vitamin B5 0.92mg mg Burrito
Vitamin B6 0.14mg 0.09mg Burrito
Folate 40µg 19µg Burrito
Vitamin B12 0.5µg 0.93µg Taco
Vitamin K µg 15.3µg Taco
Tryptophan 0.079mg mg Burrito
Threonine 0.244mg mg Burrito
Isoleucine 0.27mg mg Burrito
Leucine 0.504mg mg Burrito
Lysine 0.343mg mg Burrito
Methionine 0.107mg mg Burrito
Phenylalanine 0.351mg mg Burrito
Valine 0.319mg mg Burrito
Histidine 0.172mg mg Burrito
Cholesterol 2mg 28mg Burrito
Trans Fat g 0.467g Burrito
Saturated Fat 3.174g 4.384g Burrito
Monounsaturated Fat 2.184g 4.411g Taco
Polyunsaturated fat 0.551g 3.042g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Burrito Taco
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Burrito
23
Taco
Mineral Summary Score
38
Burrito
39
Taco

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
39%
Burrito
53%
Taco
Carbohydrates
33%
Burrito
20%
Taco
Fats
29%
Burrito
59%
Taco

Comparison summary

Which food contains less Sodium?
Taco
Taco contains less Sodium (difference - 57mg)
Which food is lower in Sugar?
Burrito
Burrito is lower in Sugar (difference - 0.9g)
Which food is lower in Cholesterol?
Burrito
Burrito is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Burrito
Burrito is lower in Saturated Fat (difference - 1.21g)
Which food is lower in glycemic index?
Burrito
Burrito is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Burrito
Burrito is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Burrito - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172038/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.