Quinoa vs. Taco — In-Depth Nutrition Comparison
Compare
How are quinoa and taco different?
- Quinoa is higher in manganese, copper, and magnesium; however, taco is richer in vitamin B12, vitamin K, selenium, and vitamin B3.
- Daily need coverage for vitamin B12 for taco is 39% higher.
- Quinoa contains 3 times more manganese than taco. While quinoa contains 0.631mg of manganese, taco contains only 0.249mg.
- Quinoa has less saturated fat.
- Taco has a lower glycemic index (39) than quinoa (53).
Quinoa, cooked and Fast foods, taco with beef, cheese, and lettuce, hard shell are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more IronIron | +25.2% |
| Contains more CopperCopper | +149.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +153.4% |
| Contains more CalciumCalcium | +423.5% |
| Contains more PotassiumPotassium | +21.5% |
| Contains more ZincZinc | +60.6% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains more SeleniumSelenium | +228.6% |
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 B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more FolateFolate | +121.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +300.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +39.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Saturated fat | 0.231g | 4.384g | 19% |
| Manganese | 0.631mg | 0.249mg | 17% |
| Fats | 1.92g | 12.7g | 17% |
| Sodium | 7mg | 397mg | 17% |
| Polyunsaturated fat | 1.078g | 3.042g | 13% |
| Copper | 0.192mg | 0.077mg | 13% |
| Vitamin K | 0µg | 15.3µg | 13% |
| Selenium | 2.8µg | 9.2µg | 12% |
| Monounsaturated fat | 0.528g | 4.411g | 10% |
| Cholesterol | 0mg | 28mg | 9% |
| Protein | 4.4g | 8.86g | 9% |
| Vitamin B3 | 0.412mg | 1.65mg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Calcium | 17mg | 89mg | 7% |
| Zinc | 1.09mg | 1.75mg | 6% |
| Folate | 42µg | 19µg | 6% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Calories | 120kcal | 226kcal | 5% |
| Phosphorus | 152mg | 178mg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Fiber | 2.8g | 3.9g | 4% |
| Iron | 1.49mg | 1.19mg | 4% |
| Vitamin B6 | 0.123mg | 0.09mg | 3% |
| Choline | 23mg | 32mg | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Starch | 17.63g | 14.78g | 1% |
| Potassium | 172mg | 209mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Carbs | 21.3g | 19.85g | 0% |
| Net carbs | 18.5g | 15.95g | N/A |
| Sugar | 0.87g | 0.9g | N/A |
| Vitamin E | 0.63mg | 0.6mg | 0% |
| Trans fat | 0.467g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0.015g | 0g | 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 | +25.6% |
| Contains more ProteinProtein | +101.4% |
| Contains more FatsFats | +561.5% |
| Contains more OtherOther | +103.9% |
~equal in
Carbs
~19.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +735.4% |
| Contains more Poly. FatPolyunsaturated fat | +182.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +19.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
