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  6. Taco salad vs. Flax seeds

Taco salad vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between taco salad and flax seeds

  • The amount of vitamin B1, copper, manganese, magnesium, phosphorus, iron, selenium, vitamin B6, zinc, and potassium in flax seeds is higher than in taco salad.
  • Flax seeds cover your daily need for vitamin B1, 133% more than taco salad.

These are the specific foods used in this comparison Fast foods, taco salad and Seeds, flaxseed.

Infographic

Taco salad vs Flax seeds infographic
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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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +162.9%
Contains more PotassiumPotassium +287.1%
Contains more IronIron +398.3%
Contains more CopperCopper +979.6%
Contains more ZincZinc +219.1%
Contains more PhosphorusPhosphorus +791.7%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +1386.2%
Contains more SeleniumSelenium +1054.5%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B3Vitamin B3 +148.4%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more Vitamin B6Vitamin B6 +330%
Contains more FolateFolate +107.1%
Contains more CholineCholine +237.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Flax seeds DV% diff.
Polyunsaturated fat 0.883g 28.73g 186%
Vitamin B1 0.05mg 1.644mg 133%
Copper 0.113mg 1.22mg 123%
Fiber 27.3g 109%
Manganese 0.167mg 2.482mg 101%
Magnesium 26mg 392mg 87%
Phosphorus 72mg 642mg 81%
Iron 1.15mg 5.73mg 57%
Fats 7.46g 42.16g 53%
Selenium 2.2µg 25.4µg 42%
Vitamin B6 0.11mg 0.473mg 28%
Zinc 1.36mg 4.34mg 27%
Protein 6.68g 18.29g 23%
Calories 141kcal 534kcal 20%
Potassium 210mg 813mg 18%
Calcium 97mg 255mg 16%
Sodium 385mg 30mg 15%
Vitamin B12 0.32µg 0µg 13%
Vitamin B3 1.24mg 3.08mg 12%
Monounsaturated fat 2.606g 7.527g 12%
Folate 42µg 87µg 11%
Choline 23.3mg 78.7mg 10%
Cholesterol 22mg 0mg 7%
Carbs 11.91g 28.88g 6%
Vitamin B5 0.68mg 0.985mg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Saturated fat 3.446g 3.663g 1%
Vitamin B2 0.18mg 0.161mg 1%
Vitamin C 1.8mg 0.6mg 1%
Net carbs 11.91g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.075mg 0.297mg 0%
Threonine 0.254mg 0.766mg 0%
Isoleucine 0.311mg 0.896mg 0%
Leucine 0.549mg 1.235mg 0%
Lysine 0.486mg 0.862mg 0%
Methionine 0.145mg 0.37mg 0%
Phenylalanine 0.277mg 0.957mg 0%
Valine 0.343mg 1.072mg 0%
Histidine 0.201mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +939.5%
Contains more ProteinProtein +173.8%
Contains more FatsFats +465.1%
Contains more CarbsCarbs +142.5%
Contains more OtherOther +131.9%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +188.8%
Contains more Poly. FatPolyunsaturated fat +3153.7%
~equal in Saturated fat ~3.663g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.