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Taco vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between taco and bean raw

  • Taco has more vitamin B12; however, bean raw has more folate, copper, vitamin B1, iron, fiber, manganese, potassium, magnesium, and selenium.
  • Daily need coverage for folate for bean raw is 127% higher.

Food types used in this article are Fast foods, taco with beef, cheese and lettuce, hard shell and Beans, pinto, mature seeds, raw.

Infographic

Taco vs Bean raw 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.
Taco
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +566.5%
Contains more IronIron +326.1%
Contains more CopperCopper +1059.7%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +130.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +361%
Contains more SeleniumSelenium +203.3%

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.
Taco
6
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% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +173.2%
Contains more Vitamin CVitamin C +1475%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more FolateFolate +2663.2%
Contains more CholineCholine +106.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +932.5%
Contains more WaterWater +403.3%
Contains more ProteinProtein +141.8%
Contains more CarbsCarbs +215.1%
Contains more OtherOther +121%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1826.2%
Contains more Poly. FatPolyunsaturated fat +647.4%
Contains less Sat. FatSaturated fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
2
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +53.8%
Contains more FructoseFructose +∞%
Contains more StarchStarch +131.2%
Contains more SucroseSucrose +395%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Bean raw DV% diff.
Folate 19µg 525µg 127%
Copper 0.077mg 0.893mg 91%
Vitamin B1 0.05mg 0.713mg 55%
Iron 1.19mg 5.07mg 49%
Fiber 3.9g 15.5g 46%
Vitamin B12 0.93µg 0µg 39%
Manganese 0.249mg 1.148mg 39%
Potassium 209mg 1393mg 35%
Magnesium 32mg 176mg 34%
Selenium 9.2µg 27.9µg 34%
Phosphorus 178mg 411mg 33%
Vitamin B6 0.09mg 0.474mg 30%
Protein 8.86g 21.42g 25%
Saturated fat 4.384g 0.235g 19%
Polyunsaturated fat 3.042g 0.407g 18%
Fats 12.7g 1.23g 18%
Sodium 397mg 12mg 17%
Vitamin B5 0.785mg 16%
Carbs 19.85g 62.55g 14%
Vitamin B2 0.06mg 0.212mg 12%
Monounsaturated fat 4.411g 0.229g 10%
Cholesterol 28mg 0mg 9%
Starch 14.78g 34.17g 8%
Vitamin K 15.3µg 5.6µg 8%
Vitamin C 0.4mg 6.3mg 7%
Choline 32mg 66.2mg 6%
Calories 226kcal 347kcal 6%
Zinc 1.75mg 2.28mg 5%
Vitamin B3 1.65mg 1.174mg 3%
Vitamin E 0.6mg 0.21mg 3%
Vitamin A 20µg 0µg 2%
Calcium 89mg 113mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 15.95g 47.05g N/A
Sugar 0.9g 2.11g N/A
Trans fat 0.467g 0g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Fructose 0.3g 0g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Bean raw
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
22%
Taco
67%
Bean raw
Minerals Daily Need Coverage Score
40%
Taco
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 1.21g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 4.149g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.