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Mixed nuts vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and taco salad

  • The amount of copper, manganese, selenium, phosphorus, magnesium, vitamin B3, vitamin B6, iron, and zinc in mixed nuts is higher than in taco salad.
  • Mixed nuts cover your daily copper needs 88% more than taco salad.
  • Taco salad has 15 times less selenium than mixed nuts. Mixed nuts have 33.9µg of selenium, while taco salad has 2.2µg.
  • Taco salad contains less saturated fat.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Fast foods, taco salad.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +780.8%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +201%
Contains more IronIron +127%
Contains more CopperCopper +702.7%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1121.6%
Contains more SeleniumSelenium +1440.9%

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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more CholineCholine +123.2%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.18mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +200%
Contains more FatsFats +623.2%
Contains more CarbsCarbs +76.7%
Contains more OtherOther +80%
Contains more WaterWater +3378.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +993.2%
Contains more Poly. FatPolyunsaturated fat +1554.8%
Contains less Sat. FatSaturated fat -60.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Taco salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Taco salad DV% diff.
Polyunsaturated fat 14.612g 0.883g 92%
Copper 0.907mg 0.113mg 88%
Manganese 2.04mg 0.167mg 81%
Fats 53.95g 7.46g 72%
Monounsaturated fat 28.488g 2.606g 65%
Selenium 33.9µg 2.2µg 58%
Phosphorus 456mg 72mg 55%
Vitamin E 7.82mg 52%
Magnesium 229mg 26mg 48%
Vitamin B3 7.709mg 1.24mg 40%
Fiber 7g 28%
Protein 20.04g 6.68g 27%
Saturated fat 8.711g 3.446g 24%
Calories 607kcal 141kcal 23%
Vitamin B6 0.352mg 0.11mg 19%
Zinc 3.36mg 1.36mg 18%
Iron 2.61mg 1.15mg 18%
Sodium 5mg 385mg 17%
Vitamin B12 0µg 0.32µg 13%
Potassium 632mg 210mg 12%
Vitamin B1 0.189mg 0.05mg 12%
Folate 83µg 42µg 10%
Vitamin B5 1.14mg 0.68mg 9%
Cholesterol 0mg 22mg 7%
Vitamin K 5.7µg 5%
Choline 52mg 23.3mg 5%
Carbs 21.05g 11.91g 3%
Calcium 117mg 97mg 2%
Starch 4.2g 2%
Vitamin B2 0.196mg 0.18mg 1%
Vitamin C 0.5mg 1.8mg 1%
Net carbs 14.05g 11.91g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.075mg 0%
Threonine 0.703mg 0.254mg 0%
Isoleucine 0.826mg 0.311mg 0%
Leucine 1.656mg 0.549mg 0%
Lysine 0.782mg 0.486mg 0%
Methionine 0.283mg 0.145mg 0%
Phenylalanine 1.182mg 0.277mg 0%
Valine 1.001mg 0.343mg 0%
Histidine 0.572mg 0.201mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Taco salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Mixed nuts
18%
Taco salad
Minerals Daily Need Coverage Score
139%
Mixed nuts
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Taco salad
Taco salad is lower in Saturated fat (difference - 5.265g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 24)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 380mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.