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Taco salad vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between taco salad and winged bean

  • Taco salad has more vitamin B12 and vitamin B5; however, winged bean has more copper, vitamin B1, manganese, potassium, and iron.
  • Winged bean's daily need coverage for copper is 141% more.
  • Winged bean is lower in cholesterol.

The food varieties used in the comparison are Fast foods, taco salad and Winged bean tuber, raw.

Infographic

Taco salad vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +223.3%
Contains more PhosphorusPhosphorus +60%
Contains more SeleniumSelenium +214.3%
Contains more PotassiumPotassium +179%
Contains more IronIron +73.9%
Contains more CopperCopper +1126.5%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +218.6%
~equal in Magnesium ~24mg
~equal in Zinc ~1.39mg

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% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B5Vitamin B5 +486.2%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B3Vitamin B3 +32.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +728.9%
Contains more WaterWater +26%
Contains more ProteinProtein +73.7%
Contains more CarbsCarbs +135.9%
Contains more OtherOther +25%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1013.7%
Contains more Poly. FatPolyunsaturated fat +407.5%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco salad Winged bean
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taco salad Winged bean DV% diff.
Copper 0.113mg 1.386mg 141%
Vitamin B1 0.05mg 0.379mg 27%
Manganese 0.167mg 0.532mg 16%
Saturated fat 3.446g 0.222g 15%
Sodium 385mg 35mg 15%
Vitamin B12 0.32µg 0µg 13%
Vitamin B5 0.68mg 0.116mg 11%
Potassium 210mg 586mg 11%
Iron 1.15mg 2mg 11%
Fats 7.46g 0.9g 10%
Protein 6.68g 11.6g 10%
Cholesterol 22mg 0mg 7%
Calcium 97mg 30mg 7%
Folate 42µg 19µg 6%
Monounsaturated fat 2.606g 0.234g 6%
Carbs 11.91g 28.1g 5%
Polyunsaturated fat 0.883g 0.174g 5%
Phosphorus 72mg 45mg 4%
Choline 23.3mg 4%
Selenium 2.2µg 0.7µg 3%
Vitamin B3 1.24mg 1.64mg 3%
Vitamin B6 0.11mg 0.075mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B2 0.18mg 0.149mg 2%
Calories 141kcal 148kcal 0%
Net carbs 11.91g 28.1g N/A
Magnesium 26mg 24mg 0%
Zinc 1.36mg 1.39mg 0%
Tryptophan 0.075mg 0.252mg 0%
Threonine 0.254mg 0.451mg 0%
Isoleucine 0.311mg 0.425mg 0%
Leucine 0.549mg 0.64mg 0%
Lysine 0.486mg 0.592mg 0%
Methionine 0.145mg 0.143mg 0%
Phenylalanine 0.277mg 0.451mg 0%
Valine 0.343mg 0.599mg 0%
Histidine 0.201mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco salad Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Taco salad
15%
Winged bean
Minerals Daily Need Coverage Score
30%
Taco salad
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 3.224g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.