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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 C, Vitamin A RAE, Magnesium, and Copper.
  • Daily need coverage for Vitamin K from 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
:
6
Chard raw
Chard raw
Contains more Calcium +74.5%
Contains more Phosphorus +287%
Contains more Zinc +386.1%
Contains more Selenium +922.2%
Contains more Iron +51.3%
Contains more Magnesium +153.1%
Contains more Potassium +81.3%
Contains less Sodium -46.3%
Contains more Copper +132.5%
Contains more Manganese +47%
Taco
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 45% 23% 77% 19% 52% 48% 26% 33% 51%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +74.5%
Contains more Phosphorus +287%
Contains more Zinc +386.1%
Contains more Selenium +922.2%
Contains more Iron +51.3%
Contains more Magnesium +153.1%
Contains more Potassium +81.3%
Contains less Sodium -46.3%
Contains more Copper +132.5%
Contains more Manganese +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
:
7
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +312.5%
Contains more Folate +35.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4568.7%
Contains more Vitamin E +215%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +50%
Contains more Vitamin K +5324.8%
Equal in Vitamin B6 - 0.099
Taco
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 12% 3% 2% 13% 14% 31% 0% 21% 15% 117% 39%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +312.5%
Contains more Folate +35.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4568.7%
Contains more Vitamin E +215%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +50%
Contains more Vitamin K +5324.8%
Equal in Vitamin B6 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
3
:
2
Chard raw
Chard raw
Contains more Protein +392.2%
Contains more Fats +6250%
Contains more Carbs +430.7%
Contains more Water +62.5%
Equal in Other - 1.6
Taco
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Chard raw
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 Protein +392.2%
Contains more Fats +6250%
Contains more Carbs +430.7%
Contains more Water +62.5%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
Taco
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +10927.5%
Contains more Polyunsaturated fat +4245.7%
Contains less Saturated Fat -99.3%
Taco
37% 37% 26%
Saturated Fat: 4.384 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 3.042 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +10927.5%
Contains more Polyunsaturated fat +4245.7%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 15.95g 2.14g Taco
Protein 8.86g 1.8g Taco
Fats 12.7g 0.2g Taco
Carbs 19.85g 3.74g Taco
Calories 226kcal 19kcal Taco
Starch 14.78g Taco
Fructose 0.3g Taco
Sugar 0.9g 1.1g Taco
Fiber 3.9g 1.6g Taco
Calcium 89mg 51mg Taco
Iron 1.19mg 1.8mg Chard raw
Magnesium 32mg 81mg Chard raw
Phosphorus 178mg 46mg Taco
Potassium 209mg 379mg Chard raw
Sodium 397mg 213mg Chard raw
Zinc 1.75mg 0.36mg Taco
Copper 0.077mg 0.179mg Chard raw
Manganese 0.249mg 0.366mg Chard raw
Selenium 9.2µg 0.9µg Taco
Vitamin A 131IU 6116IU Chard raw
Vitamin A RAE 20µg 306µg Chard raw
Vitamin E 0.6mg 1.89mg Chard raw
Vitamin D 4IU 0IU Taco
Vitamin D 0.1µg 0µg Taco
Vitamin C 0.4mg 30mg Chard raw
Vitamin B1 0.05mg 0.04mg Taco
Vitamin B2 0.06mg 0.09mg Chard raw
Vitamin B3 1.65mg 0.4mg Taco
Vitamin B5 0.172mg Chard raw
Vitamin B6 0.09mg 0.099mg Chard raw
Folate 19µg 14µg Taco
Vitamin B12 0.93µg 0µg Taco
Vitamin K 15.3µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Cholesterol 28mg 0mg Chard raw
Trans Fat 0.467g 0g Chard raw
Saturated Fat 4.384g 0.03g Chard raw
Omega-3 - EPA 0.005g 0g Taco
Omega-3 - DPA 0.006g 0g Taco
Monounsaturated Fat 4.411g 0.04g Taco
Polyunsaturated fat 3.042g 0.07g Taco
Omega-6 - Eicosadienoic acid 0.004g Taco
Omega-6 - Linoleic acid 2.708g Taco
Omega-6 - Gamma-linoleic acid 0.002g Taco
Omega-3 - ALA 0.166g Taco
Omega-3 - Eicosatrienoic acid 0.001g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Taco
222%
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 contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 184mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 28mg)
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.