Rice vs. Taco salad — In-Depth Nutrition Comparison

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How are rice and taco salad different?

Rice is richer in manganese, selenium, and vitamin B1, while taco salad is higher in vitamin B12, vitamin B2, calcium, and zinc.
Taco salad covers your daily need for saturated fat, 17% more than rice.
Rice contains 3 times more selenium than taco salad. Rice contains 7.5µg of selenium, while taco salad contains 2.2µg.
Rice is lower in saturated fat.

Rice, white, long-grain, regular, enriched, cooked and Fast foods, taco salad types were used in this article.

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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.

Rice

Taco salad

Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+182.6%
Contains more SeleniumSelenium	+240.9%

Contains more MagnesiumMagnesium	+116.7%
Contains more CalciumCalcium	+870%
Contains more PotassiumPotassium	+500%
Contains more CopperCopper	+63.8%
Contains more ZincZinc	+177.6%
Contains more PhosphorusPhosphorus	+67.4%

~equal in Iron ~1.15mg

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.

Rice

Taco salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+226%
Contains more Vitamin B3Vitamin B3	+19%
Contains more FolateFolate	+38.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+1284.6%
Contains more Vitamin B5Vitamin B5	+74.4%
Contains more Vitamin B6Vitamin B6	+18.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+1009.5%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1mg	385mg	17%
Saturated fat	0.077g	3.446g	15%
Vitamin B12	0µg	0.32µg	13%
Vitamin B2	0.013mg	0.18mg	13%
Manganese	0.472mg	0.167mg	13%
Fats	0.28g	7.46g	11%
Selenium	7.5µg	2.2µg	10%
Vitamin B1	0.163mg	0.05mg	9%
Calcium	10mg	97mg	9%
Protein	2.69g	6.68g	8%
Zinc	0.49mg	1.36mg	8%
Cholesterol	0mg	22mg	7%
Vitamin B5	0.39mg	0.68mg	6%
Monounsaturated fat	0.088g	2.606g	6%
Copper	0.069mg	0.113mg	5%
Potassium	35mg	210mg	5%
Carbs	28.17g	11.91g	5%
Polyunsaturated fat	0.076g	0.883g	5%
Phosphorus	43mg	72mg	4%
Choline	2.1mg	23.3mg	4%
Folate	58µg	42µg	4%
Magnesium	12mg	26mg	3%
Vitamin C	0mg	1.8mg	2%
Fiber	0.4g		2%
Calories	130kcal	141kcal	1%
Vitamin B6	0.093mg	0.11mg	1%
Vitamin B3	1.476mg	1.24mg	1%
Iron	1.2mg	1.15mg	1%
Net carbs	27.77g	11.91g	N/A
Sugar	0.05g		N/A
Vitamin E	0.04mg		0%
Tryptophan	0.031mg	0.075mg	0%
Threonine	0.096mg	0.254mg	0%
Isoleucine	0.116mg	0.311mg	0%
Leucine	0.222mg	0.549mg	0%
Lysine	0.097mg	0.486mg	0%
Methionine	0.063mg	0.145mg	0%
Phenylalanine	0.144mg	0.277mg	0%
Valine	0.164mg	0.343mg	0%
Histidine	0.063mg	0.201mg	0%