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  6. Cheese vs. Taco salad

Cheese vs. Taco salad — In-Depth Nutrition Comparison

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Important differences between cheese and taco salad

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A; however, taco salad has more iron.
  • Cheese's daily need coverage for saturated fat is 77% more.
  • Cheese has 13 times more selenium than taco salad. Cheese has 28.5µg of selenium, while taco salad has 2.2µg.
  • Taco salad is lower in saturated fat.

The food varieties used in the comparison are Cheese, cheddar and Fast foods, taco salad.

Infographic

Cheese 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.
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%
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 CalciumCalcium +632%
Contains more ZincZinc +167.6%
Contains more PhosphorusPhosphorus +531.9%
Contains more SeleniumSelenium +1195.5%
Contains more PotassiumPotassium +176.3%
Contains more IronIron +721.4%
Contains more CopperCopper +276.7%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +518.5%
~equal in Magnesium ~26mg

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
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.8%
Contains more Vitamin B12Vitamin B12 +243.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +2001.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +55.6%
Contains more CholineCholine +41.2%

All nutrients comparison - raw data values

Nutrient Cheese Taco salad DV% diff.
Saturated fat 18.867g 3.446g 70%
Calcium 710mg 97mg 61%
Phosphorus 455mg 72mg 55%
Selenium 28.5µg 2.2µg 48%
Fats 33.31g 7.46g 40%
Vitamin A 330µg 37%
Vitamin B12 1.1µg 0.32µg 33%
Protein 22.87g 6.68g 32%
Cholesterol 99mg 22mg 26%
Zinc 3.64mg 1.36mg 21%
Vitamin B2 0.428mg 0.18mg 19%
Monounsaturated fat 9.246g 2.606g 17%
Calories 404kcal 141kcal 13%
Iron 0.14mg 1.15mg 13%
Sodium 653mg 385mg 12%
Copper 0.03mg 0.113mg 9%
Vitamin B3 0.059mg 1.24mg 7%
Manganese 0.027mg 0.167mg 6%
Vitamin B5 0.41mg 0.68mg 5%
Vitamin E 0.71mg 5%
Potassium 76mg 210mg 4%
Folate 27µg 42µg 4%
Polyunsaturated fat 1.421g 0.883g 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Vitamin B6 0.066mg 0.11mg 3%
Carbs 3.09g 11.91g 3%
Vitamin C 0mg 1.8mg 2%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin K 2.4µg 2%
Choline 16.5mg 23.3mg 1%
Net carbs 3.09g 11.91g N/A
Magnesium 27mg 26mg 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.075mg 0%
Threonine 1.044mg 0.254mg 0%
Isoleucine 1.206mg 0.311mg 0%
Leucine 1.939mg 0.549mg 0%
Lysine 1.025mg 0.486mg 0%
Methionine 0.547mg 0.145mg 0%
Phenylalanine 1.074mg 0.277mg 0%
Valine 1.404mg 0.343mg 0%
Histidine 0.547mg 0.201mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
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 +242.4%
Contains more FatsFats +346.5%
Contains more OtherOther +131.9%
Contains more CarbsCarbs +285.4%
Contains more WaterWater +95.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +254.8%
Contains more Poly. FatPolyunsaturated fat +60.9%
Contains less Sat. FatSaturated fat -81.7%

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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

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.