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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
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
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CholineCholine +77.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco Chard 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 Equal
Rich in vitamins Equal

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%
Polyunsaturated fat 3.042g 0.07g 20%
Saturated fat 4.384g 0.03g 20%
Phosphorus 178mg 46mg 19%
Fats 12.7g 0.2g 19%
Selenium 9.2µg 0.9µg 15%
Protein 8.86g 1.8g 14%
Zinc 1.75mg 0.36mg 13%
Magnesium 32mg 81mg 12%
Monounsaturated fat 4.411g 0.04g 11%
Copper 0.077mg 0.179mg 11%
Calories 226kcal 19kcal 10%
Vitamin E 0.6mg 1.89mg 9%
Fiber 3.9g 1.6g 9%
Cholesterol 28mg 0mg 9%
Sodium 397mg 213mg 8%
Iron 1.19mg 1.8mg 8%
Vitamin B3 1.65mg 0.4mg 8%
Starch 14.78g 6%
Potassium 209mg 379mg 5%
Manganese 0.249mg 0.366mg 5%
Carbs 19.85g 3.74g 5%
Calcium 89mg 51mg 4%
Choline 32mg 18mg 3%
Vitamin B5 0.172mg 3%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin B6 0.09mg 0.099mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Folate 19µg 14µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Chard 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
185%
Chard raw
Minerals Daily Need Coverage Score
40%
Taco
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 184mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 4.354g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 7)
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. 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.