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Taco salad vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between Taco salad and Mashed potato

  • Mashed potato has less Vitamin B2, Iron, Vitamin B12, Zinc, Copper, Folate, and Calcium.
  • Taco salad's daily need coverage for Saturated Fat is 14% more.

The food varieties used in the comparison are Fast foods, taco salad and Fast foods, potato, mashed.

Infographic

Taco salad vs Mashed potato 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.
Contains more Calcium +438.9%
Contains more Iron +271%
Contains more Magnesium +73.3%
Contains more Phosphorus +22%
Contains more Zinc +518.2%
Contains more Copper +222.9%
Contains more Manganese +70.4%
Contains more Selenium +175%
Contains more Potassium +36.2%
Contains less Sodium -20.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +438.9%
Contains more Iron +271%
Contains more Magnesium +73.3%
Contains more Phosphorus +22%
Contains more Zinc +518.2%
Contains more Copper +222.9%
Contains more Manganese +70.4%
Contains more Selenium +175%
Contains more Potassium +36.2%
Contains less Sodium -20.5%

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.
:
Contains more Vitamin A +60.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +1100%
Contains more Vitamin B3 +14.8%
Contains more Folate +366.7%
Contains more Vitamin B12 +357.1%
Equal in Vitamin B6 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +60.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +1100%
Contains more Vitamin B3 +14.8%
Contains more Folate +366.7%
Contains more Vitamin B12 +357.1%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +304.8%
Contains more Fats +164.5%
Contains more Other +27%
Contains more Carbs +23%
Equal in Water - 79.62
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +304.8%
Contains more Fats +164.5%
Contains more Other +27%
Contains more Carbs +23%
Equal in Water - 79.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +261.9%
Contains less Saturated Fat -83.3%
Contains more Polyunsaturated fat +52%
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +261.9%
Contains less Saturated Fat -83.3%
Contains more Polyunsaturated fat +52%

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 Mashed potato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taco salad Mashed potato Opinion
Net carbs 11.91g 13.35g Mashed potato
Protein 6.68g 1.65g Taco salad
Fats 7.46g 2.82g Taco salad
Carbs 11.91g 14.65g Mashed potato
Calories 141kcal 89kcal Taco salad
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g Taco salad
Fiber 1.3g Mashed potato
Calcium 97mg 18mg Taco salad
Iron 1.15mg 0.31mg Taco salad
Magnesium 26mg 15mg Taco salad
Phosphorus 72mg 59mg Taco salad
Potassium 210mg 286mg Mashed potato
Sodium 385mg 306mg Mashed potato
Zinc 1.36mg 0.22mg Taco salad
Copper 0.113mg 0.035mg Taco salad
Manganese 0.167mg 0.098mg Taco salad
Selenium 2.2µg 0.8µg Taco salad
Vitamin A 297IU 185IU Taco salad
Vitamin A RAE 43µg Mashed potato
Vitamin E 0.42mg Mashed potato
Vitamin C 1.8mg 0mg Taco salad
Vitamin B1 0.05mg 0.015mg Taco salad
Vitamin B2 0.18mg 0.015mg Taco salad
Vitamin B3 1.24mg 1.08mg Taco salad
Vitamin B5 0.68mg Taco salad
Vitamin B6 0.11mg 0.12mg Mashed potato
Folate 42µg 9µg Taco salad
Vitamin B12 0.32µg 0.07µg Taco salad
Vitamin K 5.9µg Mashed potato
Tryptophan 0.075mg Taco salad
Threonine 0.254mg Taco salad
Isoleucine 0.311mg Taco salad
Leucine 0.549mg Taco salad
Lysine 0.486mg Taco salad
Methionine 0.145mg Taco salad
Phenylalanine 0.277mg Taco salad
Valine 0.343mg Taco salad
Histidine 0.201mg Taco salad
Cholesterol 22mg 0mg Mashed potato
Trans Fat 0.105g Taco salad
Saturated Fat 3.446g 0.577g Mashed potato
Omega-3 - EPA 0.001g Mashed potato
Omega-3 - DPA 0.001g Mashed potato
Monounsaturated Fat 2.606g 0.72g Taco salad
Polyunsaturated fat 0.883g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Taco salad
9%
Mashed potato
Minerals Daily Need Coverage Score
30%
Taco salad
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food is richer in vitamins?
Taco salad
Taco salad is relatively richer in vitamins
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 79mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 2.869g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.