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Cheese vs. Taco — In-Depth Nutrition Comparison

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Differences between cheese and taco

  • Cheese has more calcium, phosphorus, selenium, vitamin B2, vitamin A, and zinc, while taco has more fiber and iron.
  • Cheese's daily need coverage for saturated fat is 72% higher.
  • Taco contains 9 times less vitamin A than cheese. Cheese contains 1242 IU of vitamin A, while taco contains 131 IU.
  • The amount of saturated fat in taco is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of taco is 39.

The food types used in this comparison are Cheese, cheddar and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Taco
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 CalciumCalcium +697.8%
Contains more ZincZinc +108%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +209.8%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +175%
Contains more IronIron +750%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -39.2%
Contains more ManganeseManganese +822.2%

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Taco
Taco
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 1.5% 6.7% 12% 13% 14% 31% 0% 21% 116% 38% 14%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +18.3%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +18.3%
Contains more FolateFolate +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +2696.6%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin KVitamin K +537.5%

All nutrients comparison - raw data values

Nutrient Cheese Taco DV% diff.
Saturated fat 18.867g 4.384g 66%
Calcium 710mg 89mg 62%
Phosphorus 455mg 178mg 40%
Selenium 28.5µg 9.2µg 35%
Vitamin A 330µg 20µg 34%
Fats 33.31g 12.7g 32%
Protein 22.87g 8.86g 28%
Vitamin B2 0.428mg 0.06mg 28%
Cholesterol 99mg 28mg 24%
Zinc 3.64mg 1.75mg 17%
Fiber 0g 3.9g 16%
Iron 0.14mg 1.19mg 13%
Monounsaturated fat 9.246g 4.411g 12%
Sodium 653mg 397mg 11%
Vitamin K 2.4µg 15.3µg 11%
Polyunsaturated fat 1.421g 3.042g 11%
Manganese 0.027mg 0.249mg 10%
Vitamin B3 0.059mg 1.65mg 10%
Calories 404kcal 226kcal 9%
Vitamin B5 0.41mg 8%
Vitamin B12 1.1µg 0.93µg 7%
Carbs 3.09g 19.85g 6%
Starch 14.78g 6%
Copper 0.03mg 0.077mg 5%
Potassium 76mg 209mg 4%
Vitamin D* 24 IU 4 IU 3%
Vitamin D 0.6µg 0.1µg 3%
Choline 16.5mg 32mg 3%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin B6 0.066mg 0.09mg 2%
Folate 27µg 19µg 2%
Magnesium 27mg 32mg 1%
Vitamin E 0.71mg 0.6mg 1%
Protein per 100 calories 5.7g 3.9g N/A
Calories per 10 g protein 177kcal 255kcal N/A
Weight per 100 calories 25g 44g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 3.09g 15.95g N/A
Sugar 0.48g 0.9g N/A
Trans fat 0.917g 0.467g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Fructose 0g 0.3g 0%
Omega-3 - EPA 0.01g 0.005g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.017g 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 0.007g 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Taco
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 +158.1%
Contains more FatsFats +162.3%
Contains more OtherOther +136.3%
Contains more CarbsCarbs +542.4%
Contains more WaterWater +54%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Taco
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 more Mono. FatMonounsaturated fat +109.6%
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +114.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Taco
Taco
3
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 GlucoseGlucose +30%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.