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  6. Taco salad vs. Yogurt

Taco salad vs. Yogurt — In-Depth Nutrition Comparison

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How are taco salad and yogurt different?

  • Taco salad is higher in iron, copper, folate, and zinc; however, yogurt is richer in vitamin B12, selenium, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin B12 for yogurt is 18% higher.
  • Taco salad contains 29 times more saturated fat than yogurt. While taco salad contains 3.446g of saturated fat, yogurt contains only 0.117g.

Fast foods, taco salad and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Taco salad vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +136.4%
Contains more PotassiumPotassium +48.9%
Contains more IronIron +1542.9%
Contains more CopperCopper +564.7%
Contains more ZincZinc +161.5%
Contains more ManganeseManganese +1755.6%
Contains more CalciumCalcium +13.4%
Contains more PhosphorusPhosphorus +87.5%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +340.9%

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%
Yogurt
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +496.2%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more FolateFolate +500%
Contains more CholineCholine +54.3%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B12Vitamin B12 +134.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Yogurt DV% diff.
Vitamin B12 0.32µg 0.75µg 18%
Sodium 385mg 36mg 15%
Saturated fat 3.446g 0.117g 15%
Selenium 2.2µg 9.7µg 14%
Iron 1.15mg 0.07mg 14%
Copper 0.113mg 0.017mg 11%
Fats 7.46g 0.39g 11%
Phosphorus 72mg 135mg 9%
Folate 42µg 7µg 9%
Vitamin B2 0.18mg 0.278mg 8%
Zinc 1.36mg 0.52mg 8%
Protein 6.68g 10.19g 7%
Manganese 0.167mg 0.009mg 7%
Vitamin B5 0.68mg 0.331mg 7%
Cholesterol 22mg 5mg 6%
Monounsaturated fat 2.606g 0.053g 6%
Vitamin B3 1.24mg 0.208mg 6%
Polyunsaturated fat 0.883g 0.012g 6%
Vitamin B6 0.11mg 0.063mg 4%
Calories 141kcal 59kcal 4%
Magnesium 26mg 11mg 4%
Carbs 11.91g 3.6g 3%
Vitamin B1 0.05mg 0.023mg 2%
Vitamin C 1.8mg 0mg 2%
Potassium 210mg 141mg 2%
Calcium 97mg 110mg 1%
Choline 23.3mg 15.1mg 1%
Net carbs 11.91g 3.6g N/A
Sugar 3.24g N/A
Vitamin A 1µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1812.8%
Contains more CarbsCarbs +230.8%
Contains more OtherOther +122.2%
Contains more ProteinProtein +52.5%
Contains more WaterWater +17.6%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +4817%
Contains more Poly. FatPolyunsaturated fat +7258.3%
Contains less Sat. FatSaturated fat -96.6%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.