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Potato vs. Taco — In-Depth Nutrition Comparison

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The main differences between potatoes and taco

  • Potatoes have more vitamin C and vitamin B6; however, taco has more vitamin B12, phosphorus, selenium, zinc, and vitamin K.
  • Daily need coverage for vitamin B12 for taco is 39% higher.
  • Taco has 49 times less vitamin C than potatoes. Potatoes have 19.7mg of vitamin C, while taco has 0.4mg.
  • Potatoes are lower in sodium.
  • Potatoes have a higher glycemic index than taco.

Food types used in this article are Potatoes, flesh and skin, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Potato vs Taco 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.
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Taco
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more PotassiumPotassium +103.3%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +641.7%
Contains more IronIron +46.9%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +212.3%
Contains more ManganeseManganese +24.5%
Contains more SeleniumSelenium +2200%

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Taco
9
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +4825%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +231.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +55.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +665%
Contains more FolateFolate +26.7%
Contains more CholineCholine +164.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +39%
Contains more ProteinProtein +332.2%
Contains more FatsFats +14011.1%
Contains more CarbsCarbs +13.5%
Contains more OtherOther +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +220450%
Contains more Poly. FatPolyunsaturated fat +7142.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Taco
2
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +55%
Contains more SucroseSucrose +135.3%
Contains more FructoseFructose +15.4%
~equal in Starch ~14.78g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Taco DV% diff.
Vitamin B12 0µg 0.93µg 39%
Vitamin C 19.7mg 0.4mg 21%
Polyunsaturated fat 0.042g 3.042g 20%
Saturated fat 0.025g 4.384g 20%
Fats 0.09g 12.7g 19%
Sodium 6mg 397mg 17%
Phosphorus 57mg 178mg 17%
Vitamin B6 0.298mg 0.09mg 16%
Selenium 0.4µg 9.2µg 16%
Protein 2.05g 8.86g 14%
Zinc 0.3mg 1.75mg 13%
Vitamin K 2µg 15.3µg 11%
Monounsaturated fat 0.002g 4.411g 11%
Cholesterol 0mg 28mg 9%
Calcium 12mg 89mg 8%
Fiber 2.1g 3.9g 7%
Calories 77kcal 226kcal 7%
Vitamin B5 0.295mg 6%
Potassium 425mg 209mg 6%
Iron 0.81mg 1.19mg 5%
Vitamin B3 1.061mg 1.65mg 4%
Vitamin E 0.01mg 0.6mg 4%
Choline 12.1mg 32mg 4%
Copper 0.11mg 0.077mg 4%
Vitamin B1 0.081mg 0.05mg 3%
Magnesium 23mg 32mg 2%
Manganese 0.2mg 0.249mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Vitamin A 0µg 20µg 2%
Folate 15µg 19µg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Carbs 17.49g 19.85g 1%
Net carbs 15.39g 15.95g N/A
Sugar 0.82g 0.9g N/A
Starch 15.29g 14.78g 0%
Trans fat 0g 0.467g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Taco
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
22%
Taco
Minerals Daily Need Coverage Score
19%
Potato
40%
Taco

Comparison summary

Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 47)
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.2)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is richer in vitamins?
Taco
Taco is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.359g)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.