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  6. Taco salad vs. Waffle

Taco salad vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between taco salad and waffle

  • Taco salad has more zinc and copper; however, waffle is richer in selenium, vitamin B1, phosphorus, calcium, iron, and vitamin B2.
  • Waffle covers your daily selenium needs 80% more than taco salad.
  • Waffle has 2 times less zinc than taco salad. Taco salad has 1.36mg of zinc, while waffle has 0.68mg.
  • Taco salad contains less sodium.

Specific food types used in this comparison are Fast foods, taco salad and Waffles, plain, prepared from recipe.

Infographic

Taco salad vs Waffle 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%
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +32.1%
Contains more CopperCopper +82.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -24.7%
Contains more CalciumCalcium +162.9%
Contains more IronIron +100.9%
Contains more PhosphorusPhosphorus +163.9%
Contains more ManganeseManganese +58.7%
Contains more SeleniumSelenium +2000%

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%
Waffle
Waffle
4
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more Vitamin B12Vitamin B12 +28%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +426%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B3Vitamin B3 +67.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient Taco salad Waffle DV% diff.
Selenium 2.2µg 46.2µg 80%
Polyunsaturated fat 0.883g 6.785g 39%
Vitamin B1 0.05mg 0.263mg 18%
Phosphorus 72mg 190mg 17%
Cholesterol 22mg 69mg 16%
Calcium 97mg 255mg 16%
Iron 1.15mg 2.31mg 15%
Vitamin B2 0.18mg 0.347mg 13%
Fats 7.46g 14.1g 10%
Calories 141kcal 291kcal 8%
Vitamin A 65µg 7%
Carbs 11.91g 32.9g 7%
Copper 0.113mg 0.062mg 6%
Zinc 1.36mg 0.68mg 6%
Vitamin B3 1.24mg 2.073mg 5%
Sodium 385mg 511mg 5%
Manganese 0.167mg 0.265mg 4%
Choline 23.3mg 4%
Vitamin B5 0.68mg 0.485mg 4%
Vitamin B6 0.11mg 0.056mg 4%
Vitamin B12 0.32µg 0.25µg 3%
Saturated fat 3.446g 2.866g 3%
Vitamin C 1.8mg 0.4mg 2%
Monounsaturated fat 2.606g 3.521g 2%
Protein 6.68g 7.9g 2%
Magnesium 26mg 19mg 2%
Potassium 210mg 159mg 2%
Folate 42µg 46µg 1%
Net carbs 11.91g 32.9g N/A
Tryptophan 0.075mg 0.099mg 0%
Threonine 0.254mg 0.289mg 0%
Isoleucine 0.311mg 0.362mg 0%
Leucine 0.549mg 0.63mg 0%
Lysine 0.486mg 0.384mg 0%
Methionine 0.145mg 0.179mg 0%
Phenylalanine 0.277mg 0.395mg 0%
Valine 0.343mg 0.409mg 0%
Histidine 0.201mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +72.3%
Contains more ProteinProtein +18.3%
Contains more FatsFats +89%
Contains more CarbsCarbs +176.2%
Contains more OtherOther +93.8%

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
Waffle
Waffle
3
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -16.8%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +668.4%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.