Taco vs. Fajita – Nutrition and Health Impact Comparison

Calories

Tacos have nearly 2 times more calories than fajitas. Fajitas have 135 calories per 100g, while tacos have 206 calories per 100g.

Both can be considered medium-to-high-calorie foods.

Carbs

Tacos are significantly higher in carbohydrates, providing 9 times more per 100g serving. In this serving size, tacos contain 19.85g of carbs, while fajitas have 2.23g.

This difference is partially due to the taco's dietary fiber content. Tacos are a great source of fiber, falling in the top 22% of foods as a source, while fajitas lack this nutrient.

Fats

Tacos have over 2 times more fat than fajitas. It has 12.7g of fats per 100 g, whereas a fajita has only 5.73 g per 100 g. 

Taco contains 4․4g of saturated and monounsaturated fats and 3g of polyunsaturated fats. Fajita, on the other hand, provides 1.6g of saturated, 2g of monounsaturated, and 1g of polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Taco

2

Saturated fat: Sat. Fat 4.384 g

Monounsaturated fat: Mono. Fat 4.411 g

Polyunsaturated fat: Poly. Fat 3.042 g

Fajita

1

Saturated fat: Sat. Fat 1.596 g

Monounsaturated fat: Mono. Fat 2.333 g

Polyunsaturated fat: Poly. Fat 1.089 g

Contains more Mono. FatMonounsaturated fat	+89.1%
Contains more Poly. FatPolyunsaturated fat	+179.3%

Contains less Sat. FatSaturated fat

-63.6%

Protein

Fajitas provide considerably more protein, containing about 10g more per 100g. Overall, fajitas and tacos are good sources of protein, providing 18.6g and 8.9g, respectively, per 100g serving.

Naturally, fajitas are richer in all of the essential amino acids.  

Minerals

The mineral content of tacos is higher than that of fajitas.

Taco contains almost 7 times more calcium, 4 times more manganese, and 3 times more copper than fajitas. Iron, magnesium, and zinc levels are also higher in tacos.

On the other hand, fajita has more selenium, potassium, and phosphorus than taco. The amount of sodium is lower in tacos.

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

7

100 g 300 g 1 each taco - 69g

Fajita

3

100 g 300 g 1 strip - 9.4g

Contains more MagnesiumMagnesium	+45.5%
Contains more CalciumCalcium	+584.6%
Contains more IronIron	+20.2%
Contains more CopperCopper	+156.7%
Contains more ZincZinc	+27.7%
Contains less SodiumSodium	-50.3%
Contains more ManganeseManganese	+277.3%

Contains more PotassiumPotassium	+35.9%
Contains more PhosphorusPhosphorus	+55.6%
Contains more SeleniumSelenium	+81.5%

Vitamins

Tacos provide 5 times more folate, 3 times more vitamin E, and 76 times more vitamin K than fajitas.

The amounts of vitamin A, vitamin C, and vitamin B12 are also higher in tacos.

On the other hand, fajita contains 4 times more vitamin B6 and vitamin B2, also more vitamin B1 and vitamin B3 than tacos.

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

7

100 g 300 g 1 each taco - 69g

Fajita

6

100 g 300 g 1 strip - 9.4g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+172.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+72.2%
Contains more Vitamin KVitamin K	+7550%
Contains more FolateFolate	+375%

Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+255%
Contains more Vitamin B3Vitamin B3	+189.6%
Contains more Vitamin B6Vitamin B6	+330%
Contains more CholineCholine	+111.9%

Acidity

Based on the PRAL values, the acidity of a fajita is about 12.6 (acidic), while that of a taco is 4.5 (acidic). This makes fajitas more acid-forming than tacos.

Diabetes

Overall, the health impact of these dishes depends on their ingredients and cooking methods. Since these are not constant, it’s hard to talk about a specific health impact caused by tacos or fajitas.

That being said, it has been researched that cooking meat at high temperatures, such as grilling and barbecuing, increases the risk of type 2 diabetes compared to cooking at moderate temperatures, such as boiling, steaming, and stir-frying (1). The components that make up fajitas are usually cooked at higher temperatures.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

When comparing tacos and fajitas in terms of their impact on cardiovascular health, several factors come into play:

Saturated Fat and Cholesterol: both tacos and fajitas can be sources of saturated fats, depending on the choice of meat and additional toppings. Excessive intake of saturated fats can contribute to elevated cholesterol levels and increase the risk of atherosclerosis (3).

Sodium Content: the combination of processed meats and cheese in tacos, along with the use of seasonings in fajitas, can result in high sodium levels. It's important to note that excessive sodium intake has been associated with high blood pressure, which is a risk factor for cardiovascular diseases (4).

The Dietary Guidelines for Americans suggest that adults limit their sodium intake to less than 2,300 mg per day, which is about 1 teaspoon of table salt. The recommended limits for kids under 14 are even lower (5). 

Preparation Method: tacos can be fried, which increases their calorie and fat content, whereas fajitas are typically grilled, which reduces added fat.

Portion Size and Frequency: portion control is crucial with both tacos and fajitas to avoid overconsumption of calories, fats, and sodium. Eating them in moderation and balancing them with other nutritious foods is important for overall cardiovascular health.

Conclusion: In terms of atherosclerosis and cardiovascular health, both tacos and fajitas can be part of a balanced diet if prepared with fresh, lean ingredients and in moderation. Choosing grilled over fried options, minimizing cheese and sour cream, and paying attention to portion sizes are key factors in making them healthier choices. Additionally, incorporating plenty of vegetables and opting for whole-grain tortillas when possible can further enhance their nutritional value.

Red Meat Allergy

People with red meat allergies are usually sensitive to cat serum albumin, which reacts with pork albumin. Common symptoms include urticaria, vomiting, and stomach cramps, with anaphylaxis occurring in rare cases (6). Specific IgE antibodies to galactose-1,3-galactose (-Gal), an oligosaccharide found in non-primate mammals, are frequently associated with these cases.