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Taco vs. Dates — In-Depth Nutrition Comparison

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How are taco and dates different?

  • Taco is higher in vitamin B12, phosphorus, zinc, selenium, and vitamin K; however, dates are richer in fiber, copper, and potassium.
  • Daily need coverage for vitamin B12 for taco is 39% higher.
  • Taco contains 199 times more sodium than dates. While taco contains 397mg of sodium, dates contain only 2mg.

Fast foods, taco with beef, cheese, and lettuce, hard shell and Dates, deglet noor are the varieties used in this article.

Infographic

Taco vs Dates infographic
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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
5
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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +128.2%
Contains more IronIron +16.7%
Contains more ZincZinc +503.4%
Contains more PhosphorusPhosphorus +187.1%
Contains more SeleniumSelenium +206.7%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +213.9%
Contains more CopperCopper +167.5%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.262mg

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
7
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%
Dates
Dates
2
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% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
Contains more CholineCholine +407.9%
Contains more Vitamin B6Vitamin B6 +83.3%
~equal in Vitamin C ~0.4mg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B2 ~0.066mg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Taco Dates DV% diff.
Vitamin B12 0.93µg 0µg 39%
Fructose 0.3g 19.56g 24%
Polyunsaturated fat 3.042g 0.019g 20%
Saturated fat 4.384g 0.032g 20%
Fats 12.7g 0.39g 19%
Carbs 19.85g 75.03g 18%
Sodium 397mg 2mg 17%
Phosphorus 178mg 62mg 17%
Fiber 3.9g 8g 16%
Copper 0.077mg 0.206mg 14%
Protein 8.86g 2.45g 13%
Potassium 209mg 656mg 13%
Zinc 1.75mg 0.29mg 13%
Vitamin B5 0.589mg 12%
Vitamin K 15.3µg 2.7µg 11%
Selenium 9.2µg 3µg 11%
Monounsaturated fat 4.411g 0.036g 11%
Cholesterol 28mg 0mg 9%
Starch 14.78g 6%
Vitamin B6 0.09mg 0.165mg 6%
Calcium 89mg 39mg 5%
Choline 32mg 6.3mg 5%
Vitamin E 0.6mg 0.05mg 4%
Calories 226kcal 282kcal 3%
Magnesium 32mg 43mg 3%
Vitamin B3 1.65mg 1.274mg 2%
Vitamin A 20µg 0µg 2%
Iron 1.19mg 1.02mg 2%
Manganese 0.249mg 0.262mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 15.95g 67.03g N/A
Sugar 0.9g 63.35g N/A
Vitamin B1 0.05mg 0.052mg 0%
Vitamin B2 0.06mg 0.066mg 0%
Folate 19µg 19µg 0%
Trans fat 0.467g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +261.6%
Contains more FatsFats +3156.4%
Contains more WaterWater +177.7%
Contains more CarbsCarbs +278%
~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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +12152.8%
Contains more Poly. FatPolyunsaturated fat +15910.5%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
Taco
1
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
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5860%
Contains more GlucoseGlucose +9835%
Contains more FructoseFructose +6420%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.