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  6. Taco vs. Chard raw

Taco vs. Chard raw — In-Depth Nutrition Comparison

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How are taco and chard raw different?

  • Taco is higher in vitamin B12, phosphorus, selenium, and zinc; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, and copper.
  • Daily need coverage for vitamin K for chard raw is 679% higher.
  • Chard raw has less saturated fat.

Fast foods, taco with beef, cheese, and lettuce, hard shell and Chard, swiss, raw are the varieties used in this article.

Infographic

Taco vs Chard 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
4
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +74.5%
Contains more ZincZinc +386.1%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +922.2%
Contains more MagnesiumMagnesium +153.1%
Contains more PotassiumPotassium +81.3%
Contains more IronIron +51.3%
Contains more CopperCopper +132.5%
Contains less SodiumSodium -46.3%
Contains more ManganeseManganese +47%

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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +1430%
Contains more Vitamin EVitamin E +215%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +5324.8%
~equal in Vitamin B6 ~0.099mg

All nutrients comparison - raw data values

Nutrient Taco Chard raw DV% diff.
Vitamin K 15.3µg 830µg 679%
Vitamin B12 0.93µg 0µg 39%
Vitamin C 0.4mg 30mg 33%
Vitamin A 20µg 306µg 32%
Saturated fat 4.384g 0.03g 20%
Polyunsaturated fat 3.042g 0.07g 20%
Fats 12.7g 0.2g 19%
Phosphorus 178mg 46mg 19%
Selenium 9.2µg 0.9µg 15%
Protein 8.86g 1.8g 14%
Zinc 1.75mg 0.36mg 13%
Magnesium 32mg 81mg 12%
Copper 0.077mg 0.179mg 11%
Monounsaturated fat 4.411g 0.04g 11%
Calories 226kcal 19kcal 10%
Cholesterol 28mg 0mg 9%
Fiber 3.9g 1.6g 9%
Vitamin E 0.6mg 1.89mg 9%
Iron 1.19mg 1.8mg 8%
Sodium 397mg 213mg 8%
Vitamin B3 1.65mg 0.4mg 8%
Starch 14.78g 6%
Carbs 19.85g 3.74g 5%
Potassium 209mg 379mg 5%
Manganese 0.249mg 0.366mg 5%
Calcium 89mg 51mg 4%
Vitamin B5 0.172mg 3%
Choline 32mg 18mg 3%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin D 4 IU 0 IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B6 0.09mg 0.099mg 1%
Folate 19µg 14µg 1%
Net carbs 15.95g 2.14g N/A
Sugar 0.9g 1.1g N/A
Trans fat 0.467g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
3
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +392.2%
Contains more FatsFats +6250%
Contains more CarbsCarbs +430.7%
Contains more WaterWater +62.5%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +10927.5%
Contains more Poly. FatPolyunsaturated fat +4245.7%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.