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  6. Taco salad vs. Quinoa

Taco salad vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Taco salad and Quinoa

  • Taco salad has more Vitamin B12, Calcium, and Vitamin B2, however, Quinoa is richer in Manganese, Phosphorus, Magnesium, and Copper.
  • Quinoa covers your daily Manganese needs 20% more than Taco salad.
  • Quinoa contains less Cholesterol.

Specific food types used in this comparison are Fast foods, taco salad and Quinoa, cooked.

Infographic

Taco salad vs Quinoa 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.
Taco salad
Taco salad
3
:
7
Quinoa
Quinoa
Contains more Calcium +470.6%
Contains more Potassium +22.1%
Contains more Zinc +24.8%
Contains more Iron +29.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +111.1%
Contains less Sodium -98.2%
Contains more Copper +69.9%
Contains more Manganese +277.8%
Contains more Selenium +27.3%
Taco salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +470.6%
Contains more Potassium +22.1%
Contains more Zinc +24.8%
Contains more Iron +29.6%
Contains more Magnesium +146.2%
Contains more Phosphorus +111.1%
Contains less Sodium -98.2%
Contains more Copper +69.9%
Contains more Manganese +277.8%
Contains more Selenium +27.3%

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.
Taco salad
Taco salad
6
:
5
Quinoa
Quinoa
Contains more Vitamin A +5840%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +201%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +114%
Contains more Vitamin B6 +11.8%
Equal in Folate - 42
Taco salad
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +5840%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +201%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +114%
Contains more Vitamin B6 +11.8%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco salad
Taco salad
4
:
1
Quinoa
Quinoa
Contains more Protein +51.8%
Contains more Fats +288.5%
Contains more Other +107.8%
Contains more Carbs +78.8%
Equal in Water - 71.61
Taco salad
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +51.8%
Contains more Fats +288.5%
Contains more Other +107.8%
Contains more Carbs +78.8%
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco salad
Taco salad
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +393.6%
Contains less Saturated Fat -93.3%
Contains more Polyunsaturated fat +22.1%
Taco salad
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +393.6%
Contains less Saturated Fat -93.3%
Contains more Polyunsaturated fat +22.1%

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

All nutrients comparison - raw data values

Nutrient Taco salad Quinoa Opinion
Net carbs 11.91g 18.5g Quinoa
Protein 6.68g 4.4g Taco salad
Fats 7.46g 1.92g Taco salad
Carbs 11.91g 21.3g Quinoa
Calories 141kcal 120kcal Taco salad
Starch 17.63g Quinoa
Sugar 0.87g Taco salad
Fiber 2.8g Quinoa
Calcium 97mg 17mg Taco salad
Iron 1.15mg 1.49mg Quinoa
Magnesium 26mg 64mg Quinoa
Phosphorus 72mg 152mg Quinoa
Potassium 210mg 172mg Taco salad
Sodium 385mg 7mg Quinoa
Zinc 1.36mg 1.09mg Taco salad
Copper 0.113mg 0.192mg Quinoa
Manganese 0.167mg 0.631mg Quinoa
Selenium 2.2µg 2.8µg Quinoa
Vitamin A 297IU 5IU Taco salad
Vitamin E 0.63mg Quinoa
Vitamin C 1.8mg 0mg Taco salad
Vitamin B1 0.05mg 0.107mg Quinoa
Vitamin B2 0.18mg 0.11mg Taco salad
Vitamin B3 1.24mg 0.412mg Taco salad
Vitamin B5 0.68mg Taco salad
Vitamin B6 0.11mg 0.123mg Quinoa
Folate 42µg 42µg
Vitamin B12 0.32µg 0µg Taco salad
Tryptophan 0.075mg 0.052mg Taco salad
Threonine 0.254mg 0.131mg Taco salad
Isoleucine 0.311mg 0.157mg Taco salad
Leucine 0.549mg 0.261mg Taco salad
Lysine 0.486mg 0.239mg Taco salad
Methionine 0.145mg 0.096mg Taco salad
Phenylalanine 0.277mg 0.185mg Taco salad
Valine 0.343mg 0.185mg Taco salad
Histidine 0.201mg 0.127mg Taco salad
Cholesterol 22mg 0mg Quinoa
Saturated Fat 3.446g 0.231g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 2.606g 0.528g Taco salad
Polyunsaturated fat 0.883g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
30%
Taco salad
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 378mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.215g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.