Oatmeal vs. Taco salad — In-Depth Nutrition Comparison
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What are the main differences between oatmeal and taco salad?
- Oatmeal is richer in iron, vitamin B1, manganese, vitamin B6, and vitamin B3, yet taco salad is richer in vitamin B12 and vitamin B5.
- Oatmeal's daily need coverage for iron is 60% higher.
- Oatmeal has 5 times more vitamin B1 than taco salad. Oatmeal has 0.26mg of vitamin B1, while taco salad has 0.05mg.
- Oatmeal contains less sodium.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fast foods, taco salad types in this comparison.
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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 | +418.3% |
| Contains less SodiumSodium | -87.3% |
| Contains more ManganeseManganese | +234.1% |
| Contains more SeleniumSelenium | +127.3% |
| Contains more CalciumCalcium | +21.3% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more CopperCopper | +71.2% |
| Contains more ZincZinc | +119.4% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +19.4% |
| Contains more Vitamin B3Vitamin B3 | +144% |
| Contains more Vitamin B6Vitamin B6 | +163.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +114.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +395.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
6.68 g
Fats:
7.46 g
Carbs:
11.91 g
Water:
72.35 g
Other:
1.6 g
| Contains more WaterWater | +16.1% |
| Contains more ProteinProtein | +181.9% |
| Contains more FatsFats | +448.5% |
| Contains more OtherOther | +180.7% |
~equal in
Carbs
~11.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
3.446 g
Monounsaturated fat:
Mono. Fat
2.606 g
Polyunsaturated fat:
Poly. Fat
0.883 g
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +566.5% |
| Contains more Poly. FatPolyunsaturated fat | +107.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 1.15mg | 60% |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Manganese | 0.558mg | 0.167mg | 17% |
| Sodium | 49mg | 385mg | 15% |
| Saturated fat | 0.226g | 3.446g | 15% |
| Vitamin B6 | 0.29mg | 0.11mg | 14% |
| Vitamin A | 130µg | 14% | |
| Vitamin B12 | 0µg | 0.32µg | 13% |
| Vitamin B3 | 3.025mg | 1.24mg | 11% |
| Protein | 2.37g | 6.68g | 9% |
| Fats | 1.36g | 7.46g | 9% |
| Cholesterol | 0mg | 22mg | 7% |
| Vitamin B5 | 0.317mg | 0.68mg | 7% |
| Fiber | 1.7g | 7% | |
| Zinc | 0.62mg | 1.36mg | 7% |
| Monounsaturated fat | 0.391g | 2.606g | 6% |
| Copper | 0.066mg | 0.113mg | 5% |
| Selenium | 5µg | 2.2µg | 5% |
| Calories | 68kcal | 141kcal | 4% |
| Starch | 10.37g | 4% | |
| Potassium | 61mg | 210mg | 4% |
| Choline | 4.7mg | 23.3mg | 3% |
| Vitamin B2 | 0.215mg | 0.18mg | 3% |
| Polyunsaturated fat | 0.426g | 0.883g | 3% |
| Calcium | 80mg | 97mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Folate | 44µg | 42µg | 1% |
| Phosphorus | 77mg | 72mg | 1% |
| Net carbs | 9.97g | 11.91g | N/A |
| Carbs | 11.67g | 11.91g | 0% |
| Magnesium | 26mg | 26mg | 0% |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.075mg | 0% |
| Threonine | 0.083mg | 0.254mg | 0% |
| Isoleucine | 0.105mg | 0.311mg | 0% |
| Leucine | 0.2mg | 0.549mg | 0% |
| Lysine | 0.135mg | 0.486mg | 0% |
| Methionine | 0.04mg | 0.145mg | 0% |
| Phenylalanine | 0.13mg | 0.277mg | 0% |
| Valine | 0.151mg | 0.343mg | 0% |
| Histidine | 0.057mg | 0.201mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
18%
Minerals Daily Need Coverage Score
45%
30%
Comparison summary
Which food is lower in Sugar?
Taco salad is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Taco salad is lower in glycemic index (difference - 79)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 3.22g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.