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  6. Taco salad vs. Wakame

Taco salad vs. Wakame — In-Depth Nutrition Comparison

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Important differences between taco salad and wakame

  • Taco salad has more vitamin B12, zinc, and vitamin B6; however, wakame has more manganese, folate, magnesium, copper, and iron.
  • Wakame's daily need coverage for manganese is 54% more.
  • Wakame is lower in saturated fat.

The food varieties used in the comparison are Fast foods, taco salad and Seaweed, wakame, raw.

Infographic

Taco salad vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +320%
Contains more ZincZinc +257.9%
Contains less SodiumSodium -55.8%
Contains more SeleniumSelenium +214.3%
Contains more MagnesiumMagnesium +311.5%
Contains more CalciumCalcium +54.6%
Contains more IronIron +89.6%
Contains more CopperCopper +151.3%
Contains more PhosphorusPhosphorus +11.1%
Contains more ManganeseManganese +738.3%

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%
Wakame
Wakame
8
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B6Vitamin B6 +5400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +29%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.697mg

All nutrients comparison - raw data values

Nutrient Taco salad Wakame DV% diff.
Manganese 0.167mg 1.4mg 54%
Folate 42µg 196µg 39%
Sodium 385mg 872mg 21%
Copper 0.113mg 0.284mg 19%
Magnesium 26mg 107mg 19%
Saturated fat 3.446g 0.13g 15%
Iron 1.15mg 2.18mg 13%
Vitamin B12 0.32µg 0µg 13%
Fats 7.46g 0.64g 10%
Zinc 1.36mg 0.38mg 9%
Vitamin B6 0.11mg 0.002mg 8%
Cholesterol 22mg 0mg 7%
Vitamin E 1mg 7%
Protein 6.68g 3.03g 7%
Monounsaturated fat 2.606g 0.058g 6%
Potassium 210mg 50mg 5%
Calcium 97mg 150mg 5%
Calories 141kcal 45kcal 5%
Polyunsaturated fat 0.883g 0.218g 4%
Vitamin B2 0.18mg 0.23mg 4%
Vitamin K 5.3µg 4%
Selenium 2.2µg 0.7µg 3%
Choline 23.3mg 13.9mg 2%
Fiber 0.5g 2%
Vitamin A 18µg 2%
Vitamin B3 1.24mg 1.6mg 2%
Vitamin B1 0.05mg 0.06mg 1%
Phosphorus 72mg 80mg 1%
Carbs 11.91g 9.14g 1%
Vitamin C 1.8mg 3mg 1%
Net carbs 11.91g 8.64g N/A
Sugar 0.65g N/A
Vitamin B5 0.68mg 0.697mg 0%
Tryptophan 0.075mg 0.035mg 0%
Threonine 0.254mg 0.165mg 0%
Isoleucine 0.311mg 0.087mg 0%
Leucine 0.549mg 0.257mg 0%
Lysine 0.486mg 0.112mg 0%
Methionine 0.145mg 0.063mg 0%
Phenylalanine 0.277mg 0.112mg 0%
Valine 0.343mg 0.209mg 0%
Histidine 0.201mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +120.5%
Contains more FatsFats +1065.6%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +10.6%
Contains more OtherOther +350%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +4393.1%
Contains more Poly. FatPolyunsaturated fat +305%
Contains less Sat. FatSaturated fat -96.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.