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  6. Taco salad vs. Spinach raw

Taco salad vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between taco salad and spinach raw

  • Taco salad has more vitamin B12 and vitamin B5; however, spinach raw is richer in vitamin A, folate, manganese, vitamin C, iron, and magnesium.
  • Spinach raw covers your daily vitamin A needs 182% more than taco salad.
  • Spinach raw contains less saturated fat.

Specific food types used in this comparison are Fast foods, taco salad and Spinach, raw.

Infographic

Taco salad vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +156.6%
Contains more PhosphorusPhosphorus +46.9%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +135.7%
Contains more CopperCopper +15%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +437.1%
~equal in Calcium ~99mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B5Vitamin B5 +946.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.7%
Contains more Vitamin CVitamin C +1461.1%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more FolateFolate +361.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Taco salad Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Folate 42µg 194µg 38%
Manganese 0.167mg 0.897mg 32%
Vitamin C 1.8mg 28.1mg 29%
Iron 1.15mg 2.71mg 20%
Saturated fat 3.446g 0.063g 15%
Vitamin E 2.03mg 14%
Sodium 385mg 79mg 13%
Vitamin B12 0.32µg 0µg 13%
Magnesium 26mg 79mg 13%
Vitamin B5 0.68mg 0.065mg 12%
Fats 7.46g 0.39g 11%
Potassium 210mg 558mg 10%
Fiber 2.2g 9%
Protein 6.68g 2.86g 8%
Zinc 1.36mg 0.53mg 8%
Vitamin B6 0.11mg 0.195mg 7%
Cholesterol 22mg 0mg 7%
Monounsaturated fat 2.606g 0.01g 6%
Calories 141kcal 23kcal 6%
Polyunsaturated fat 0.883g 0.165g 5%
Phosphorus 72mg 49mg 3%
Carbs 11.91g 3.63g 3%
Vitamin B3 1.24mg 0.724mg 3%
Vitamin B1 0.05mg 0.078mg 2%
Selenium 2.2µg 1µg 2%
Copper 0.113mg 0.13mg 2%
Vitamin B2 0.18mg 0.189mg 1%
Choline 23.3mg 19.3mg 1%
Net carbs 11.91g 1.43g N/A
Calcium 97mg 99mg 0%
Sugar 0.42g N/A
Tryptophan 0.075mg 0.039mg 0%
Threonine 0.254mg 0.122mg 0%
Isoleucine 0.311mg 0.147mg 0%
Leucine 0.549mg 0.223mg 0%
Lysine 0.486mg 0.174mg 0%
Methionine 0.145mg 0.053mg 0%
Phenylalanine 0.277mg 0.129mg 0%
Valine 0.343mg 0.161mg 0%
Histidine 0.201mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +133.6%
Contains more FatsFats +1812.8%
Contains more CarbsCarbs +228.1%
Contains more WaterWater +26.3%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +25960%
Contains more Poly. FatPolyunsaturated fat +435.2%
Contains less Sat. FatSaturated fat -98.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.