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Taco salad vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between taco salad and omelette

  • Taco salad has more vitamin B3, while omelette has more selenium, choline, vitamin B12, vitamin B2, phosphorus, vitamin B5, and vitamin A.
  • Omelette covers your daily need for cholesterol, 97% more than taco salad.
  • Taco salad contains 19 times more vitamin B3 than omelette. While taco salad contains 1.24mg of vitamin B3, omelette contains only 0.064mg.
  • The amount of sodium in omelette is lower.

These are the specific foods used in this comparison Fast foods, taco salad and Egg, whole, cooked, omelet.

Infographic

Taco salad vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +79.5%
Contains more CopperCopper +79.4%
Contains more ZincZinc +24.8%
Contains more ManganeseManganese +595.8%
Contains more IronIron +28.7%
Contains more PhosphorusPhosphorus +131.9%
Contains less SodiumSodium -59.7%
Contains more SeleniumSelenium +1072.7%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +1837.5%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +137.5%
Contains more CholineCholine +962.7%
~equal in Folate ~39µg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1760.9%
Contains more OtherOther +60%
Contains more ProteinProtein +58.2%
Contains more FatsFats +56.3%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +85.8%
Contains more Poly. FatPolyunsaturated fat +207.1%
~equal in Saturated fat ~3.319g

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 Omelette
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Taco salad Omelette DV% diff.
Cholesterol 22mg 313mg 97%
Selenium 2.2µg 25.8µg 43%
Choline 23.3mg 247.6mg 41%
Vitamin A 172µg 19%
Vitamin B12 0.32µg 0.76µg 18%
Vitamin B2 0.18mg 0.386mg 16%
Phosphorus 72mg 167mg 14%
Polyunsaturated fat 0.883g 2.712g 12%
Vitamin B5 0.68mg 1.289mg 12%
Sodium 385mg 155mg 10%
Vitamin E 1.29mg 9%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Protein 6.68g 10.57g 8%
Vitamin B3 1.24mg 0.064mg 7%
Monounsaturated fat 2.606g 4.843g 6%
Copper 0.113mg 0.063mg 6%
Manganese 0.167mg 0.024mg 6%
Fats 7.46g 11.66g 6%
Calcium 97mg 48mg 5%
Vitamin K 4.5µg 4%
Iron 1.15mg 1.48mg 4%
Magnesium 26mg 11mg 4%
Carbs 11.91g 0.64g 4%
Potassium 210mg 117mg 3%
Vitamin B6 0.11mg 0.143mg 3%
Vitamin C 1.8mg 0mg 2%
Zinc 1.36mg 1.09mg 2%
Saturated fat 3.446g 3.319g 1%
Calories 141kcal 154kcal 1%
Folate 42µg 39µg 1%
Vitamin B1 0.05mg 0.034mg 1%
Net carbs 11.91g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.075mg 0.14mg 0%
Threonine 0.254mg 0.467mg 0%
Isoleucine 0.311mg 0.565mg 0%
Leucine 0.549mg 0.913mg 0%
Lysine 0.486mg 0.767mg 0%
Methionine 0.145mg 0.319mg 0%
Phenylalanine 0.277mg 0.572mg 0%
Valine 0.343mg 0.722mg 0%
Histidine 0.201mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
30%
Taco salad
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 291mg)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1)
Which food is richer in minerals?
Taco salad
Taco salad is relatively richer in minerals
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 230mg)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.127g)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.