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  6. Taco salad vs. Watercress

Taco salad vs. Watercress — In-Depth Nutrition Comparison

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The main differences between taco salad and watercress

  • Taco salad has more vitamin B12, iron, zinc, folate, and vitamin B5; however, watercress has more vitamin A and vitamin C.
  • Daily need coverage for vitamin A for watercress is 58% higher.
  • Watercress is lower in cholesterol.

Food types used in this article are Fast foods, taco salad and Watercress, raw.

Infographic

Taco salad vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +23.8%
Contains more IronIron +475%
Contains more CopperCopper +46.8%
Contains more ZincZinc +1136.4%
Contains more PhosphorusPhosphorus +20%
Contains more SeleniumSelenium +144.4%
Contains more CalciumCalcium +23.7%
Contains more PotassiumPotassium +57.1%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +46.1%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +520%
Contains more Vitamin B5Vitamin B5 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +158.9%
Contains more Vitamin CVitamin C +2288.9%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B6Vitamin B6 +17.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 1.8mg 43mg 46%
Vitamin A 160µg 18%
Saturated fat 3.446g 0.027g 16%
Sodium 385mg 41mg 15%
Vitamin B12 0.32µg 0µg 13%
Iron 1.15mg 0.2mg 12%
Fats 7.46g 0.1g 11%
Zinc 1.36mg 0.11mg 11%
Protein 6.68g 2.3g 9%
Folate 42µg 9µg 8%
Calories 141kcal 11kcal 7%
Vitamin B3 1.24mg 0.2mg 7%
Vitamin E 1mg 7%
Cholesterol 22mg 0mg 7%
Vitamin B5 0.68mg 0.31mg 7%
Monounsaturated fat 2.606g 0.008g 6%
Polyunsaturated fat 0.883g 0.035g 6%
Vitamin B2 0.18mg 0.12mg 5%
Copper 0.113mg 0.077mg 4%
Potassium 210mg 330mg 4%
Carbs 11.91g 1.29g 4%
Choline 23.3mg 9mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Manganese 0.167mg 0.244mg 3%
Selenium 2.2µg 0.9µg 2%
Phosphorus 72mg 60mg 2%
Fiber 0.5g 2%
Calcium 97mg 120mg 2%
Vitamin B6 0.11mg 0.129mg 1%
Magnesium 26mg 21mg 1%
Net carbs 11.91g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.075mg 0.03mg 0%
Threonine 0.254mg 0.133mg 0%
Isoleucine 0.311mg 0.093mg 0%
Leucine 0.549mg 0.166mg 0%
Lysine 0.486mg 0.134mg 0%
Methionine 0.145mg 0.02mg 0%
Phenylalanine 0.277mg 0.114mg 0%
Valine 0.343mg 0.137mg 0%
Histidine 0.201mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +190.4%
Contains more FatsFats +7360%
Contains more CarbsCarbs +823.3%
Contains more OtherOther +33.3%
Contains more WaterWater +31.5%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +32475%
Contains more Poly. FatPolyunsaturated fat +2422.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.