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  6. Quinoa vs. Taco salad

Quinoa vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between quinoa and taco salad

  • Quinoa has more manganese, phosphorus, magnesium, and copper; however, taco salad is richer in vitamin B12, calcium, and vitamin A.
  • Quinoa covers your daily manganese needs 20% more than taco salad.
  • Taco salad has 2 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while taco salad has 26mg.
  • Quinoa contains less saturated fat.

Specific food types used in this comparison are Quinoa, cooked and Fast foods, taco salad.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +146.2%
Contains more IronIron +29.6%
Contains more CopperCopper +69.9%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +277.8%
Contains more SeleniumSelenium +27.3%
Contains more CalciumCalcium +470.6%
Contains more PotassiumPotassium +22.1%
Contains more ZincZinc +24.8%

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.
Quinoa
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +114%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +201%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~42µg
~equal in Choline ~23.3mg

All nutrients comparison - raw data values

Nutrient Quinoa Taco salad DV% diff.
Manganese 0.631mg 0.167mg 20%
Sodium 7mg 385mg 16%
Saturated fat 0.231g 3.446g 15%
Vitamin B5 0.68mg 14%
Vitamin B12 0µg 0.32µg 13%
Fiber 2.8g 11%
Phosphorus 152mg 72mg 11%
Fats 1.92g 7.46g 9%
Magnesium 64mg 26mg 9%
Copper 0.192mg 0.113mg 9%
Calcium 17mg 97mg 8%
Starch 17.63g 7%
Cholesterol 0mg 22mg 7%
Vitamin B2 0.11mg 0.18mg 5%
Protein 4.4g 6.68g 5%
Vitamin B1 0.107mg 0.05mg 5%
Monounsaturated fat 0.528g 2.606g 5%
Vitamin B3 0.412mg 1.24mg 5%
Iron 1.49mg 1.15mg 4%
Vitamin E 0.63mg 4%
Carbs 21.3g 11.91g 3%
Zinc 1.09mg 1.36mg 2%
Vitamin C 0mg 1.8mg 2%
Polyunsaturated fat 1.078g 0.883g 1%
Calories 120kcal 141kcal 1%
Vitamin B6 0.123mg 0.11mg 1%
Selenium 2.8µg 2.2µg 1%
Potassium 172mg 210mg 1%
Net carbs 18.5g 11.91g N/A
Sugar 0.87g N/A
Folate 42µg 42µg 0%
Choline 23mg 23.3mg 0%
Tryptophan 0.052mg 0.075mg 0%
Threonine 0.131mg 0.254mg 0%
Isoleucine 0.157mg 0.311mg 0%
Leucine 0.261mg 0.549mg 0%
Lysine 0.239mg 0.486mg 0%
Methionine 0.096mg 0.145mg 0%
Phenylalanine 0.185mg 0.277mg 0%
Valine 0.185mg 0.343mg 0%
Histidine 0.127mg 0.201mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 CarbsCarbs +78.8%
Contains more ProteinProtein +51.8%
Contains more FatsFats +288.5%
Contains more OtherOther +107.8%
~equal in Water ~72.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains more Mono. FatMonounsaturated fat +393.6%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.