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  6. Taco salad vs. Kidney beans raw

Taco salad vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between taco salad and kidney beans raw

  • The amount of copper, iron, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and vitamin B6 in kidney beans raw is higher than in taco salad.
  • Kidney beans raw covers your daily copper needs 94% more than taco salad.
  • Kidney beans raw has 29 times less saturated fat than taco salad. Taco salad has 3.446g of saturated fat, while kidney beans raw has 0.12g.

Specific food types used in this comparison are Fast foods, taco salad and Beans, kidney, all types, mature seeds, raw.

Infographic

Taco salad vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +438.5%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +569.5%
Contains more IronIron +613%
Contains more CopperCopper +747.8%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +465.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +511.4%
Contains more SeleniumSelenium +45.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +260.9%
Contains more FolateFolate +838.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Kidney beans raw DV% diff.
Fiber 24.9g 100%
Copper 0.113mg 0.958mg 94%
Iron 1.15mg 8.2mg 88%
Folate 42µg 394µg 88%
Phosphorus 72mg 407mg 48%
Vitamin B1 0.05mg 0.529mg 40%
Manganese 0.167mg 1.021mg 37%
Potassium 210mg 1406mg 35%
Protein 6.68g 23.58g 34%
Magnesium 26mg 140mg 27%
Vitamin B6 0.11mg 0.397mg 22%
Carbs 11.91g 60.01g 16%
Vitamin K 19µg 16%
Sodium 385mg 24mg 16%
Saturated fat 3.446g 0.12g 15%
Vitamin B12 0.32µg 0µg 13%
Zinc 1.36mg 2.79mg 13%
Calories 141kcal 333kcal 10%
Fats 7.46g 0.83g 10%
Cholesterol 22mg 0mg 7%
Monounsaturated fat 2.606g 0.064g 6%
Vitamin B3 1.24mg 2.06mg 5%
Calcium 97mg 143mg 5%
Choline 23.3mg 4%
Polyunsaturated fat 0.883g 0.457g 3%
Vitamin B2 0.18mg 0.219mg 3%
Vitamin C 1.8mg 4.5mg 3%
Selenium 2.2µg 3.2µg 2%
Vitamin B5 0.68mg 0.78mg 2%
Vitamin E 0.22mg 1%
Net carbs 11.91g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.075mg 0.279mg 0%
Threonine 0.254mg 0.992mg 0%
Isoleucine 0.311mg 1.041mg 0%
Leucine 0.549mg 1.882mg 0%
Lysine 0.486mg 1.618mg 0%
Methionine 0.145mg 0.355mg 0%
Phenylalanine 0.277mg 1.275mg 0%
Valine 0.343mg 1.233mg 0%
Histidine 0.201mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +798.8%
Contains more WaterWater +515.7%
Contains more ProteinProtein +253%
Contains more CarbsCarbs +403.9%
Contains more OtherOther +139.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3971.9%
Contains more Poly. FatPolyunsaturated fat +93.2%
Contains less Sat. FatSaturated fat -96.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.