Hamburger vs. Taco salad — In-Depth Nutrition Comparison

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Summary of differences between hamburgers and taco salad

Hamburgers have more vitamin B12, vitamin B3, iron, vitamin B1, zinc, phosphorus, and vitamin B6, while taco salad has more vitamin B5.
Hamburgers cover your daily need for vitamin B12, 47% more than taco salad.
Hamburgers contain 4 times more vitamin B1 than taco salad. While hamburgers contain 0.217mg of vitamin B1, taco salad contains only 0.05mg.
The amount of cholesterol in taco salad is lower.

These are the specific foods used in this comparison Fast foods, hamburger; double, regular, patty; plain and Fast foods, taco salad.

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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.

Hamburger

Taco salad

Contains more IronIron	+150.4%
Contains more ZincZinc	+111%
Contains more PhosphorusPhosphorus	+88.9%
Contains more ManganeseManganese	+29.9%

Contains more MagnesiumMagnesium	+30%
Contains more CopperCopper	+24.2%

~equal in Calcium ~97mg

~equal in Potassium ~210mg

~equal in Sodium ~385mg

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.

Hamburger

Taco salad

Contains more Vitamin B1Vitamin B1	+334%
Contains more Vitamin B2Vitamin B2	+38.9%
Contains more Vitamin B3Vitamin B3	+332.7%
Contains more Vitamin B6Vitamin B6	+84.5%
Contains more Vitamin B12Vitamin B12	+350%
Contains more FolateFolate	+33.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+119.4%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	0.32µg	47%
Vitamin B3	5.365mg	1.24mg	26%
Iron	2.88mg	1.15mg	22%
Protein	17.08g	6.68g	21%
Zinc	2.87mg	1.36mg	14%
Vitamin B1	0.217mg	0.05mg	14%
Fats	14.36g	7.46g	11%
Phosphorus	136mg	72mg	9%
Calories	295kcal	141kcal	8%
Saturated fat	5.096g	3.446g	8%
Cholesterol	47mg	22mg	8%
Monounsaturated fat	5.495g	2.606g	7%
Vitamin B6	0.203mg	0.11mg	7%
Vitamin B5	0.31mg	0.68mg	7%
Vitamin B2	0.25mg	0.18mg	5%
Carbs	24.1g	11.91g	4%
Selenium		2.2µg	4%
Fiber	0.9g		4%
Choline		23.3mg	4%
Folate	56µg	42µg	4%
Fructose	2.03g		3%
Polyunsaturated fat	0.38g	0.883g	3%
Vitamin C	0mg	1.8mg	2%
Copper	0.091mg	0.113mg	2%
Manganese	0.217mg	0.167mg	2%
Magnesium	20mg	26mg	1%
Sodium	414mg	385mg	1%
Calcium	102mg	97mg	1%
Net carbs	23.2g	11.91g	N/A
Potassium	226mg	210mg	0%
Sugar	4.15g		N/A
Trans fat	0.814g		N/A
Tryptophan	0.206mg	0.075mg	0%
Threonine	0.666mg	0.254mg	0%
Isoleucine	0.716mg	0.311mg	0%
Leucine	1.319mg	0.549mg	0%
Lysine	1.226mg	0.486mg	0%
Methionine	0.37mg	0.145mg	0%
Phenylalanine	0.677mg	0.277mg	0%
Valine	0.823mg	0.343mg	0%
Histidine	0.505mg	0.201mg	0%