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  6. Taco salad vs. Bean raw

Taco salad vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between taco salad and bean raw

  • Taco salad has less folate, copper, vitamin B1, iron, phosphorus, selenium, manganese, magnesium, potassium, and vitamin B6.
  • Bean raw covers your daily folate needs 121% more than taco salad.

Food varieties used in this article are Fast foods, taco salad and Beans, pinto, mature seeds, raw.

Infographic

Taco salad vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +16.5%
Contains more PotassiumPotassium +563.3%
Contains more IronIron +340.9%
Contains more CopperCopper +690.3%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +470.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +587.4%
Contains more SeleniumSelenium +1168.2%

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.
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +330.9%
Contains more FolateFolate +1150%
Contains more CholineCholine +184.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg

All nutrients comparison - raw data values

Nutrient Taco salad Bean raw DV% diff.
Folate 42µg 525µg 121%
Copper 0.113mg 0.893mg 87%
Fiber 15.5g 62%
Vitamin B1 0.05mg 0.713mg 55%
Iron 1.15mg 5.07mg 49%
Phosphorus 72mg 411mg 48%
Selenium 2.2µg 27.9µg 47%
Manganese 0.167mg 1.148mg 43%
Magnesium 26mg 176mg 36%
Potassium 210mg 1393mg 35%
Protein 6.68g 21.42g 29%
Vitamin B6 0.11mg 0.474mg 28%
Carbs 11.91g 62.55g 17%
Sodium 385mg 12mg 16%
Saturated fat 3.446g 0.235g 15%
Starch 34.17g 14%
Vitamin B12 0.32µg 0µg 13%
Calories 141kcal 347kcal 10%
Fats 7.46g 1.23g 10%
Choline 23.3mg 66.2mg 8%
Zinc 1.36mg 2.28mg 8%
Cholesterol 22mg 0mg 7%
Monounsaturated fat 2.606g 0.229g 6%
Vitamin K 5.6µg 5%
Vitamin C 1.8mg 6.3mg 5%
Polyunsaturated fat 0.883g 0.407g 3%
Calcium 97mg 113mg 2%
Vitamin B2 0.18mg 0.212mg 2%
Vitamin B5 0.68mg 0.785mg 2%
Vitamin E 0.21mg 1%
Net carbs 11.91g 47.05g N/A
Sugar 2.11g N/A
Vitamin B3 1.24mg 1.174mg 0%
Tryptophan 0.075mg 0.237mg 0%
Threonine 0.254mg 0.81mg 0%
Isoleucine 0.311mg 0.871mg 0%
Leucine 0.549mg 1.558mg 0%
Lysine 0.486mg 1.356mg 0%
Methionine 0.145mg 0.259mg 0%
Phenylalanine 0.277mg 1.095mg 0%
Valine 0.343mg 0.998mg 0%
Histidine 0.201mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +506.5%
Contains more WaterWater +538.6%
Contains more ProteinProtein +220.7%
Contains more CarbsCarbs +425.2%
Contains more OtherOther +116.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1038%
Contains more Poly. FatPolyunsaturated fat +117%
Contains less Sat. FatSaturated fat -93.2%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.