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  6. Taco salad vs. Swordfish

Taco salad vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between taco salad and swordfish

  • Taco salad has more folate and calcium; however, swordfish has more selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and choline.
  • Daily need coverage for selenium for swordfish is 121% higher.
  • Swordfish has 21 times less folate than taco salad. Taco salad has 42µg of folate, while swordfish has 2µg.
  • Swordfish is lower in sodium.

Food types used in this article are Fast foods, taco salad and Fish, swordfish, cooked, dry heat.

Infographic

Taco salad vs Swordfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1516.7%
Contains more IronIron +155.6%
Contains more CopperCopper +145.7%
Contains more ZincZinc +74.4%
Contains more ManganeseManganese +1184.6%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +137.6%
Contains more PhosphorusPhosphorus +322.2%
Contains less SodiumSodium -74.8%
Contains more SeleniumSelenium +3013.6%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more FolateFolate +2000%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B3Vitamin B3 +646.3%
Contains more Vitamin B6Vitamin B6 +459.1%
Contains more Vitamin B12Vitamin B12 +406.3%
Contains more CholineCholine +232.6%

All nutrients comparison - raw data values

Nutrient Taco salad Swordfish DV% diff.
Selenium 2.2µg 68.5µg 121%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 0.32µg 1.62µg 54%
Vitamin B3 1.24mg 9.254mg 50%
Vitamin B6 0.11mg 0.615mg 39%
Protein 6.68g 23.45g 34%
Phosphorus 72mg 304mg 33%
Cholesterol 22mg 78mg 19%
Vitamin E 2.41mg 16%
Sodium 385mg 97mg 13%
Folate 42µg 2µg 10%
Choline 23.3mg 77.5mg 10%
Vitamin B2 0.18mg 0.063mg 9%
Iron 1.15mg 0.45mg 9%
Potassium 210mg 499mg 9%
Calcium 97mg 6mg 9%
Copper 0.113mg 0.046mg 7%
Saturated fat 3.446g 1.911g 7%
Manganese 0.167mg 0.013mg 7%
Vitamin B5 0.68mg 0.417mg 5%
Zinc 1.36mg 0.78mg 5%
Vitamin A 43µg 5%
Carbs 11.91g 0g 4%
Vitamin B1 0.05mg 0.089mg 3%
Polyunsaturated fat 0.883g 1.368g 3%
Monounsaturated fat 2.606g 3.544g 2%
Calories 141kcal 172kcal 2%
Magnesium 26mg 35mg 2%
Vitamin C 1.8mg 0mg 2%
Fats 7.46g 7.93g 1%
Net carbs 11.91g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.075mg 0.265mg 0%
Threonine 0.254mg 1.035mg 0%
Isoleucine 0.311mg 1.088mg 0%
Leucine 0.549mg 1.919mg 0%
Lysine 0.486mg 2.168mg 0%
Methionine 0.145mg 0.699mg 0%
Phenylalanine 0.277mg 0.922mg 0%
Valine 0.343mg 1.216mg 0%
Histidine 0.201mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +344.4%
Contains more ProteinProtein +251%
~equal in Fats ~7.93g
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -44.5%
Contains more Mono. FatMonounsaturated fat +36%
Contains more Poly. FatPolyunsaturated fat +54.9%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.