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  6. Taco salad vs. Buckwheat

Taco salad vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between taco salad and buckwheat

  • Taco salad has more vitamin B12, vitamin B2, calcium, folate, zinc, and vitamin B5, while buckwheat has more manganese.
  • Taco salad covers your daily need for sodium, 17% more than buckwheat.
  • The amount of cholesterol in buckwheat is lower.

These are the specific foods used in this comparison Fast foods, taco salad and Buckwheat groats, roasted, cooked.

Infographic

Taco salad vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1285.7%
Contains more PotassiumPotassium +138.6%
Contains more IronIron +43.8%
Contains more ZincZinc +123%
Contains more MagnesiumMagnesium +96.2%
Contains more CopperCopper +29.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +141.3%
~equal in Phosphorus ~70mg
~equal in Selenium ~2.2µg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +15.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Buckwheat DV% diff.
Sodium 385mg 4mg 17%
Saturated fat 3.446g 0.134g 15%
Vitamin B12 0.32µg 0µg 13%
Fiber 2.7g 11%
Vitamin B2 0.18mg 0.039mg 11%
Fats 7.46g 0.62g 11%
Manganese 0.167mg 0.403mg 10%
Calcium 97mg 7mg 9%
Protein 6.68g 3.38g 7%
Cholesterol 22mg 0mg 7%
Zinc 1.36mg 0.61mg 7%
Folate 42µg 14µg 7%
Magnesium 26mg 51mg 6%
Vitamin B5 0.68mg 0.359mg 6%
Monounsaturated fat 2.606g 0.188g 6%
Polyunsaturated fat 0.883g 0.188g 5%
Copper 0.113mg 0.146mg 4%
Potassium 210mg 88mg 4%
Iron 1.15mg 0.8mg 4%
Vitamin B6 0.11mg 0.077mg 3%
Carbs 11.91g 19.94g 3%
Vitamin K 1.9µg 2%
Calories 141kcal 92kcal 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B3 1.24mg 0.94mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin E 0.09mg 1%
Choline 23.3mg 20.1mg 1%
Net carbs 11.91g 17.24g N/A
Sugar 0.9g N/A
Phosphorus 72mg 70mg 0%
Selenium 2.2µg 2.2µg 0%
Tryptophan 0.075mg 0.049mg 0%
Threonine 0.254mg 0.129mg 0%
Isoleucine 0.311mg 0.127mg 0%
Leucine 0.549mg 0.212mg 0%
Lysine 0.486mg 0.172mg 0%
Methionine 0.145mg 0.044mg 0%
Phenylalanine 0.277mg 0.133mg 0%
Valine 0.343mg 0.173mg 0%
Histidine 0.201mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +97.6%
Contains more FatsFats +1103.2%
Contains more OtherOther +272.1%
Contains more CarbsCarbs +67.4%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1286.2%
Contains more Poly. FatPolyunsaturated fat +369.7%
Contains less Sat. FatSaturated fat -96.1%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.