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  6. Taco vs. Kidney beans raw

Taco vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are taco and kidney beans raw different?

  • Taco is higher in vitamin B12; however, kidney beans raw is richer in copper, folate, iron, fiber, vitamin B1, potassium, manganese, phosphorus, and magnesium.
  • Daily need coverage for copper for kidney beans raw is 98% higher.
  • Kidney beans raw has a lower glycemic index (22) than taco (39).

Fast foods, taco with beef, cheese, and lettuce, hard shell and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Taco vs Kidney beans 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
Taco
1
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +187.5%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +60.7%
Contains more PotassiumPotassium +572.7%
Contains more IronIron +589.1%
Contains more CopperCopper +1144.2%
Contains more ZincZinc +59.4%
Contains more PhosphorusPhosphorus +128.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +310%

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
Taco
5
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B6Vitamin B6 +341.1%
Contains more Vitamin KVitamin K +24.2%
Contains more FolateFolate +1973.7%

All nutrients comparison - raw data values

Nutrient Taco Kidney beans raw DV% diff.
Copper 0.077mg 0.958mg 98%
Folate 19µg 394µg 94%
Iron 1.19mg 8.2mg 88%
Fiber 3.9g 24.9g 84%
Vitamin B1 0.05mg 0.529mg 40%
Vitamin B12 0.93µg 0µg 39%
Potassium 209mg 1406mg 35%
Manganese 0.249mg 1.021mg 34%
Phosphorus 178mg 407mg 33%
Protein 8.86g 23.58g 29%
Magnesium 32mg 140mg 26%
Vitamin B6 0.09mg 0.397mg 24%
Saturated fat 4.384g 0.12g 19%
Fats 12.7g 0.83g 18%
Polyunsaturated fat 3.042g 0.457g 17%
Vitamin B5 0.78mg 16%
Sodium 397mg 24mg 16%
Carbs 19.85g 60.01g 13%
Vitamin B2 0.06mg 0.219mg 12%
Monounsaturated fat 4.411g 0.064g 11%
Selenium 9.2µg 3.2µg 11%
Cholesterol 28mg 0mg 9%
Zinc 1.75mg 2.79mg 9%
Starch 14.78g 6%
Choline 32mg 6%
Calories 226kcal 333kcal 5%
Vitamin C 0.4mg 4.5mg 5%
Calcium 89mg 143mg 5%
Vitamin B3 1.65mg 2.06mg 3%
Vitamin E 0.6mg 0.22mg 3%
Vitamin K 15.3µg 19µg 3%
Vitamin A 20µg 0µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 15.95g 35.11g N/A
Sugar 0.9g 2.23g N/A
Trans fat 0.467g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1430.1%
Contains more WaterWater +385.3%
Contains more ProteinProtein +166.1%
Contains more CarbsCarbs +202.3%
Contains more OtherOther +143.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +6792.2%
Contains more Poly. FatPolyunsaturated fat +565.6%
Contains less Sat. FatSaturated fat -97.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.