Lentil vs. Taco salad — In-Depth Nutrition Comparison

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Summary of differences between lentil and taco salad

Lentil has more folate, iron, phosphorus, copper, manganese, and vitamin B1, while taco salad has more vitamin B12 and vitamin B2.
Lentil covers your daily need for folate, 35% more than taco salad.
Lentil contains 3 times more vitamin B1 than taco salad. While lentil contains 0.169mg of vitamin B1, taco salad contains only 0.05mg.
The amount of saturated fat in lentil is lower.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt 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.

Lentil

Taco salad

Contains more MagnesiumMagnesium	+38.5%
Contains more PotassiumPotassium	+75.7%
Contains more IronIron	+189.6%
Contains more CopperCopper	+122.1%
Contains more PhosphorusPhosphorus	+150%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+195.8%
Contains more SeleniumSelenium	+27.3%

Contains more CalciumCalcium

+410.5%

~equal in Zinc ~1.36mg

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.

Lentil

Taco salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+238%
Contains more Vitamin B6Vitamin B6	+61.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+331%
Contains more CholineCholine	+40.3%

Contains more Vitamin CVitamin C	+20%
Contains more Vitamin B2Vitamin B2	+146.6%
Contains more Vitamin B3Vitamin B3	+17%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.68mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	42µg	35%
Fiber	7.9g		32%
Iron	3.33mg	1.15mg	27%
Sodium	2mg	385mg	17%
Saturated fat	0.053g	3.446g	15%
Phosphorus	180mg	72mg	15%
Copper	0.251mg	0.113mg	15%
Manganese	0.494mg	0.167mg	14%
Vitamin B12	0µg	0.32µg	13%
Fats	0.38g	7.46g	11%
Vitamin B1	0.169mg	0.05mg	10%
Calcium	19mg	97mg	8%
Vitamin B2	0.073mg	0.18mg	8%
Cholesterol	0mg	22mg	7%
Monounsaturated fat	0.064g	2.606g	6%
Potassium	369mg	210mg	5%
Vitamin B6	0.178mg	0.11mg	5%
Polyunsaturated fat	0.175g	0.883g	5%
Protein	9.02g	6.68g	5%
Carbs	20.13g	11.91g	3%
Magnesium	36mg	26mg	2%
Choline	32.7mg	23.3mg	2%
Vitamin K	1.7µg		1%
Calories	116kcal	141kcal	1%
Vitamin B5	0.638mg	0.68mg	1%
Vitamin B3	1.06mg	1.24mg	1%
Selenium	2.8µg	2.2µg	1%
Vitamin E	0.11mg		1%
Zinc	1.27mg	1.36mg	1%
Vitamin C	1.5mg	1.8mg	0%
Net carbs	12.23g	11.91g	N/A
Sugar	1.8g		N/A
Tryptophan	0.081mg	0.075mg	0%
Threonine	0.323mg	0.254mg	0%
Isoleucine	0.39mg	0.311mg	0%
Leucine	0.654mg	0.549mg	0%
Lysine	0.63mg	0.486mg	0%
Methionine	0.077mg	0.145mg	0%
Phenylalanine	0.445mg	0.277mg	0%
Valine	0.448mg	0.343mg	0%
Histidine	0.254mg	0.201mg	0%