Oatmeal vs. Taco — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and taco
- Oatmeal has more iron, vitamin B1, vitamin B6, manganese, and vitamin B2; however, taco is higher in vitamin B12, phosphorus, and vitamin K.
- Oatmeal covers your daily iron needs 60% more than taco.
- Taco contains 5 times less vitamin B1 than oatmeal. Oatmeal contains 0.26mg of vitamin B1, while taco contains 0.05mg.
- Oatmeal has less sodium.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 IronIron | +400.8% |
| Contains less SodiumSodium | -87.7% |
| Contains more ManganeseManganese | +124.1% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more CalciumCalcium | +11.3% |
| Contains more PotassiumPotassium | +242.6% |
| Contains more CopperCopper | +16.7% |
| Contains more ZincZinc | +182.3% |
| Contains more PhosphorusPhosphorus | +131.2% |
| Contains more SeleniumSelenium | +84% |
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 AVitamin A | +550% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +258.3% |
| Contains more Vitamin B3Vitamin B3 | +83.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +222.2% |
| Contains more FolateFolate | +131.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +757.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3725% |
| Contains more CholineCholine | +580.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.19mg | 60% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Saturated fat | 0.226g | 4.384g | 19% |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Fats | 1.36g | 12.7g | 17% |
| Polyunsaturated fat | 0.426g | 3.042g | 17% |
| Vitamin B6 | 0.29mg | 0.09mg | 15% |
| Sodium | 49mg | 397mg | 15% |
| Phosphorus | 77mg | 178mg | 14% |
| Manganese | 0.558mg | 0.249mg | 13% |
| Protein | 2.37g | 8.86g | 13% |
| Vitamin K | 0.4µg | 15.3µg | 12% |
| Vitamin A | 130µg | 20µg | 12% |
| Vitamin B2 | 0.215mg | 0.06mg | 12% |
| Monounsaturated fat | 0.391g | 4.411g | 10% |
| Zinc | 0.62mg | 1.75mg | 10% |
| Cholesterol | 0mg | 28mg | 9% |
| Fiber | 1.7g | 3.9g | 9% |
| Vitamin B3 | 3.025mg | 1.65mg | 9% |
| Calories | 68kcal | 226kcal | 8% |
| Selenium | 5µg | 9.2µg | 8% |
| Folate | 44µg | 19µg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Choline | 4.7mg | 32mg | 5% |
| Vitamin E | 0.07mg | 0.6mg | 4% |
| Potassium | 61mg | 209mg | 4% |
| Carbs | 11.67g | 19.85g | 3% |
| Starch | 10.37g | 14.78g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Copper | 0.066mg | 0.077mg | 1% |
| Calcium | 80mg | 89mg | 1% |
| Magnesium | 26mg | 32mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 9.97g | 15.95g | N/A |
| Sugar | 0.46g | 0.9g | N/A |
| Trans fat | 0.003g | 0.467g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% | |
| Fructose | 0g | 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 | +47.4% |
| Contains more ProteinProtein | +273.8% |
| Contains more FatsFats | +833.8% |
| Contains more CarbsCarbs | +70.1% |
| Contains more OtherOther | +175.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +1028.1% |
| Contains more Poly. FatPolyunsaturated fat | +614.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +42.5% |
| Contains more SucroseSucrose | +37.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
