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  6. Taco salad vs. Cheese

Taco salad vs. Cheese — In-Depth Nutrition Comparison

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Important differences between taco salad and cheese

  • Taco salad has more iron; however, cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 77% more.
  • Taco salad has 8 times more iron than cheese. Taco salad has 1.15mg of iron, while cheese has 0.14mg.
  • Taco salad is lower in cholesterol.

The food varieties used in the comparison are Fast foods, taco salad and Cheese, cheddar.

Infographic

Taco salad vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +176.3%
Contains more IronIron +721.4%
Contains more CopperCopper +276.7%
Contains less SodiumSodium -41%
Contains more ManganeseManganese +518.5%
Contains more CalciumCalcium +632%
Contains more ZincZinc +167.6%
Contains more PhosphorusPhosphorus +531.9%
Contains more SeleniumSelenium +1195.5%
~equal in Magnesium ~27mg

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%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +2001.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +55.6%
Contains more CholineCholine +41.2%
Contains more Vitamin B2Vitamin B2 +137.8%
Contains more Vitamin B12Vitamin B12 +243.8%

All nutrients comparison - raw data values

Nutrient Taco salad Cheese DV% diff.
Saturated fat 3.446g 18.867g 70%
Calcium 97mg 710mg 61%
Phosphorus 72mg 455mg 55%
Selenium 2.2µg 28.5µg 48%
Fats 7.46g 33.31g 40%
Vitamin A 330µg 37%
Vitamin B12 0.32µg 1.1µg 33%
Protein 6.68g 22.87g 32%
Cholesterol 22mg 99mg 26%
Zinc 1.36mg 3.64mg 21%
Vitamin B2 0.18mg 0.428mg 19%
Monounsaturated fat 2.606g 9.246g 17%
Calories 141kcal 404kcal 13%
Iron 1.15mg 0.14mg 13%
Sodium 385mg 653mg 12%
Copper 0.113mg 0.03mg 9%
Vitamin B3 1.24mg 0.059mg 7%
Manganese 0.167mg 0.027mg 6%
Vitamin B5 0.68mg 0.41mg 5%
Vitamin E 0.71mg 5%
Potassium 210mg 76mg 4%
Folate 42µg 27µg 4%
Polyunsaturated fat 0.883g 1.421g 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Vitamin B6 0.11mg 0.066mg 3%
Carbs 11.91g 3.09g 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B1 0.05mg 0.029mg 2%
Vitamin K 2.4µg 2%
Choline 23.3mg 16.5mg 1%
Net carbs 11.91g 3.09g N/A
Magnesium 26mg 27mg 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.075mg 0.547mg 0%
Threonine 0.254mg 1.044mg 0%
Isoleucine 0.311mg 1.206mg 0%
Leucine 0.549mg 1.939mg 0%
Lysine 0.486mg 1.025mg 0%
Methionine 0.145mg 0.547mg 0%
Phenylalanine 0.277mg 1.074mg 0%
Valine 0.343mg 1.404mg 0%
Histidine 0.201mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +285.4%
Contains more WaterWater +95.4%
Contains more ProteinProtein +242.4%
Contains more FatsFats +346.5%
Contains more OtherOther +131.9%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +254.8%
Contains more Poly. FatPolyunsaturated fat +60.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.