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Taco salad vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between taco salad and coconut?

  • Taco salad is higher in vitamin B12, vitamin B2, calcium, and vitamin B5, yet coconut is higher in manganese, copper, iron, and selenium.
  • Coconut's daily need coverage for saturated fat is 131% more.
  • The amount of sodium in coconut is lower.

We used Fast foods, taco salad and Nuts, coconut meat, raw types in this article.

Infographic

Taco salad vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +592.9%
Contains more ZincZinc +23.6%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +69.5%
Contains more IronIron +111.3%
Contains more CopperCopper +285%
Contains more PhosphorusPhosphorus +56.9%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +798.2%
Contains more SeleniumSelenium +359.1%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +129.6%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +61.5%
Contains more CholineCholine +92.6%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin B1Vitamin B1 +32%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +100.6%
Contains more WaterWater +54%
Contains more OtherOther +66.7%
Contains more FatsFats +348.9%
Contains more CarbsCarbs +27.9%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +82.9%
Contains more Poly. FatPolyunsaturated fat +141.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco salad Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taco salad Coconut DV% diff.
Saturated fat 3.446g 29.698g 119%
Manganese 0.167mg 1.5mg 58%
Fats 7.46g 33.49g 40%
Copper 0.113mg 0.435mg 36%
Fiber 9g 36%
Iron 1.15mg 2.43mg 16%
Sodium 385mg 20mg 16%
Selenium 2.2µg 10.1µg 14%
Vitamin B12 0.32µg 0µg 13%
Vitamin B2 0.18mg 0.02mg 12%
Calories 141kcal 354kcal 11%
Vitamin B5 0.68mg 0.3mg 8%
Calcium 97mg 14mg 8%
Protein 6.68g 3.33g 7%
Cholesterol 22mg 0mg 7%
Phosphorus 72mg 113mg 6%
Vitamin B6 0.11mg 0.054mg 4%
Vitamin B3 1.24mg 0.54mg 4%
Potassium 210mg 356mg 4%
Folate 42µg 26µg 4%
Polyunsaturated fat 0.883g 0.366g 3%
Monounsaturated fat 2.606g 1.425g 3%
Vitamin C 1.8mg 3.3mg 2%
Zinc 1.36mg 1.1mg 2%
Choline 23.3mg 12.1mg 2%
Vitamin E 0.24mg 2%
Vitamin B1 0.05mg 0.066mg 1%
Magnesium 26mg 32mg 1%
Carbs 11.91g 15.23g 1%
Net carbs 11.91g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.075mg 0.039mg 0%
Threonine 0.254mg 0.121mg 0%
Isoleucine 0.311mg 0.131mg 0%
Leucine 0.549mg 0.247mg 0%
Lysine 0.486mg 0.147mg 0%
Methionine 0.145mg 0.062mg 0%
Phenylalanine 0.277mg 0.169mg 0%
Valine 0.343mg 0.202mg 0%
Histidine 0.201mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Taco salad
8%
Coconut
Minerals Daily Need Coverage Score
30%
Taco salad
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Taco salad
Taco salad is lower in Saturated fat (difference - 26.252g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 59)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 365mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.