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Taco salad vs. Semolina — In-Depth Nutrition Comparison

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How are taco salad and semolina different?

  • Taco salad is higher in vitamin B12; however, semolina is richer in manganese, selenium, vitamin B6, vitamin B3, copper, vitamin B1, and phosphorus.
  • Daily need coverage for manganese for semolina is 38% higher.
  • Semolina has less sodium.

Fast foods, taco salad and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Taco salad vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +36.6%
Contains more PotassiumPotassium +20.7%
Contains more IronIron +55.4%
Contains more ZincZinc +33.3%
Contains more CopperCopper +151.3%
Contains more PhosphorusPhosphorus +112.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +519.8%
Contains more SeleniumSelenium +804.5%
~equal in Magnesium ~27mg

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% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +425%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B3Vitamin B3 +307.1%
Contains more Vitamin B6Vitamin B6 +310.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.672mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more FatsFats +624.3%
Contains more WaterWater +633.8%
Contains more OtherOther +125.4%
Contains more ProteinProtein +12.4%
Contains more CarbsCarbs +579.2%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +910.1%
Contains more Poly. FatPolyunsaturated fat +174.2%
Contains less Sat. FatSaturated fat -91.5%

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

All nutrients comparison - raw data values

Nutrient Taco salad Semolina DV% diff.
Manganese 0.167mg 1.035mg 38%
Selenium 2.2µg 19.9µg 32%
Starch 68.29g 28%
Vitamin B6 0.11mg 0.452mg 26%
Vitamin B3 1.24mg 5.048mg 24%
Carbs 11.91g 80.89g 23%
Copper 0.113mg 0.284mg 19%
Sodium 385mg 2mg 17%
Vitamin B1 0.05mg 0.224mg 15%
Saturated fat 3.446g 0.294g 14%
Vitamin B12 0.32µg 0µg 13%
Phosphorus 72mg 153mg 12%
Calories 141kcal 374kcal 12%
Fats 7.46g 1.03g 10%
Vitamin B2 0.18mg 0.05mg 10%
Folate 42µg 8µg 9%
Cholesterol 22mg 0mg 7%
Fiber 1.8g 7%
Monounsaturated fat 2.606g 0.258g 6%
Iron 1.15mg 0.74mg 5%
Polyunsaturated fat 0.883g 0.322g 4%
Choline 23.3mg 4%
Calcium 97mg 71mg 3%
Zinc 1.36mg 1.02mg 3%
Protein 6.68g 7.51g 2%
Vitamin C 1.8mg 0mg 2%
Potassium 210mg 174mg 1%
Net carbs 11.91g 79.09g N/A
Magnesium 26mg 27mg 0%
Sugar 0.33g N/A
Vitamin E 0.03mg 0%
Vitamin B5 0.68mg 0.672mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.075mg 0.103mg 0%
Threonine 0.254mg 0.271mg 0%
Isoleucine 0.311mg 0.339mg 0%
Leucine 0.549mg 0.656mg 0%
Lysine 0.486mg 0.215mg 0%
Methionine 0.145mg 0.183mg 0%
Phenylalanine 0.277mg 0.398mg 0%
Valine 0.343mg 0.47mg 0%
Histidine 0.201mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
30%
Taco salad
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 3.152g)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.