Lentil vs. Taco — In-Depth Nutrition Comparison
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Important differences between lentil and taco
- Lentil has more folate, iron, copper, fiber, and manganese; however, taco is richer in vitamin B12, selenium, and vitamin K.
- Lentil's daily need coverage for folate is 41% more.
- Lentil contains 3 times more copper than taco. Lentil contains 0.251mg of copper, while taco contains 0.077mg.
- Lentil contains less saturated fat.
The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Fast foods, taco with beef, cheese, and lettuce, hard shell.
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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.
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more PotassiumPotassium | +76.6% |
| Contains more IronIron | +179.8% |
| Contains more CopperCopper | +226% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +98.4% |
| Contains more CalciumCalcium | +368.4% |
| Contains more ZincZinc | +37.8% |
| Contains more SeleniumSelenium | +228.6% |
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.
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +97.8% |
| Contains more FolateFolate | +852.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +445.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +55.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 19µg | 41% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Iron | 3.33mg | 1.19mg | 27% |
| Saturated fat | 0.053g | 4.384g | 20% |
| Fats | 0.38g | 12.7g | 19% |
| Polyunsaturated fat | 0.175g | 3.042g | 19% |
| Copper | 0.251mg | 0.077mg | 19% |
| Sodium | 2mg | 397mg | 17% |
| Fiber | 7.9g | 3.9g | 16% |
| Vitamin B5 | 0.638mg | 13% | |
| Selenium | 2.8µg | 9.2µg | 12% |
| Manganese | 0.494mg | 0.249mg | 11% |
| Vitamin K | 1.7µg | 15.3µg | 11% |
| Monounsaturated fat | 0.064g | 4.411g | 11% |
| Vitamin B1 | 0.169mg | 0.05mg | 10% |
| Cholesterol | 0mg | 28mg | 9% |
| Vitamin B6 | 0.178mg | 0.09mg | 7% |
| Calcium | 19mg | 89mg | 7% |
| Calories | 116kcal | 226kcal | 6% |
| Starch | 14.78g | 6% | |
| Potassium | 369mg | 209mg | 5% |
| Zinc | 1.27mg | 1.75mg | 4% |
| Vitamin B3 | 1.06mg | 1.65mg | 4% |
| Vitamin E | 0.11mg | 0.6mg | 3% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin D | 0IU | 4IU | 1% |
| Magnesium | 36mg | 32mg | 1% |
| Vitamin C | 1.5mg | 0.4mg | 1% |
| Vitamin B2 | 0.073mg | 0.06mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Protein | 9.02g | 8.86g | 0% |
| Carbs | 20.13g | 19.85g | 0% |
| Net carbs | 12.23g | 15.95g | N/A |
| Sugar | 1.8g | 0.9g | N/A |
| Phosphorus | 180mg | 178mg | 0% |
| Trans fat | 0g | 0.467g | N/A |
| Choline | 32.7mg | 32mg | 0% |
| Tryptophan | 0.081mg | 0% | |
| Threonine | 0.323mg | 0% | |
| Isoleucine | 0.39mg | 0% | |
| Leucine | 0.654mg | 0% | |
| Lysine | 0.63mg | 0% | |
| Methionine | 0.077mg | 0% | |
| Phenylalanine | 0.445mg | 0% | |
| Valine | 0.448mg | 0% | |
| Histidine | 0.254mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.1% |
| Contains more FatsFats | +3242.1% |
| Contains more OtherOther | +89.2% |
~equal in
Protein
~8.86g
~equal in
Carbs
~19.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +6792.2% |
| Contains more Poly. FatPolyunsaturated fat | +1638.3% |
