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  6. Taco salad vs. Onion

Taco salad vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between taco salad and onions

  • Onions have less vitamin B12, vitamin B2, iron, vitamin B5, zinc, copper, and calcium.
  • Taco salad covers your daily saturated fat needs 17% more than onions.
  • Onions have less cholesterol.

Food varieties used in this article are Fast foods, taco salad and Onions, raw.

Infographic

Taco salad vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +321.7%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +447.6%
Contains more CopperCopper +189.7%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +148.3%
Contains more ManganeseManganese +29.5%
Contains more SeleniumSelenium +340%
Contains less SodiumSodium -99%

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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B3Vitamin B3 +969%
Contains more Vitamin B5Vitamin B5 +452.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.1%
Contains more CholineCholine +282%
Contains more Vitamin CVitamin C +311.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B6 ~0.12mg

All nutrients comparison - raw data values

Nutrient Taco salad Onion DV% diff.
Sodium 385mg 4mg 17%
Saturated fat 3.446g 0.042g 15%
Vitamin B12 0.32µg 0µg 13%
Vitamin B2 0.18mg 0.027mg 12%
Iron 1.15mg 0.21mg 12%
Fats 7.46g 0.1g 11%
Vitamin B5 0.68mg 0.123mg 11%
Zinc 1.36mg 0.17mg 11%
Protein 6.68g 1.1g 11%
Copper 0.113mg 0.039mg 8%
Fiber 1.7g 7%
Vitamin B3 1.24mg 0.116mg 7%
Calcium 97mg 23mg 7%
Cholesterol 22mg 0mg 7%
Monounsaturated fat 2.606g 0.013g 6%
Phosphorus 72mg 29mg 6%
Polyunsaturated fat 0.883g 0.017g 6%
Vitamin C 1.8mg 7.4mg 6%
Folate 42µg 19µg 6%
Calories 141kcal 40kcal 5%
Magnesium 26mg 10mg 4%
Choline 23.3mg 6.1mg 3%
Selenium 2.2µg 0.5µg 3%
Fructose 1.29g 2%
Manganese 0.167mg 0.129mg 2%
Potassium 210mg 146mg 2%
Vitamin B6 0.11mg 0.12mg 1%
Carbs 11.91g 9.34g 1%
Net carbs 11.91g 7.64g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin B1 0.05mg 0.046mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.075mg 0.014mg 0%
Threonine 0.254mg 0.021mg 0%
Isoleucine 0.311mg 0.014mg 0%
Leucine 0.549mg 0.025mg 0%
Lysine 0.486mg 0.039mg 0%
Methionine 0.145mg 0.002mg 0%
Phenylalanine 0.277mg 0.025mg 0%
Valine 0.343mg 0.021mg 0%
Histidine 0.201mg 0.014mg 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +507.3%
Contains more FatsFats +7360%
Contains more CarbsCarbs +27.5%
Contains more OtherOther +357.1%
Contains more WaterWater +23.2%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +19946.2%
Contains more Poly. FatPolyunsaturated fat +5094.1%
Contains less Sat. FatSaturated fat -98.8%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.