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Taco vs. Hamburger — In-Depth Nutrition Comparison

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Important differences between taco and hamburgers

  • Taco has more fiber; however, hamburgers are richer in vitamin B3, vitamin B12, iron, vitamin B2, vitamin B1, zinc, folate, and vitamin B6.
  • Hamburgers' daily need coverage for vitamin B3 is 23% more.
  • Taco contains 4 times more fiber than hamburgers. Taco contains 3.9g of fiber, while hamburgers contain 0.9g.
  • Taco contains less cholesterol.
  • Hamburgers have a higher glycemic index. The glycemic index of hamburgers is 66, while the glycemic index of taco is 39.

The food varieties used in the comparison are Fast foods, taco with beef, cheese, and lettuce, hard shell and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Taco vs Hamburger 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
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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +60%
Contains more PhosphorusPhosphorus +30.9%
Contains more ManganeseManganese +14.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +14.6%
Contains more IronIron +142%
Contains more CopperCopper +18.2%
Contains more ZincZinc +64%
~equal in Potassium ~226mg
~equal in Sodium ~414mg

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 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +334%
Contains more Vitamin B2Vitamin B2 +316.7%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin B6Vitamin B6 +125.6%
Contains more Vitamin B12Vitamin B12 +54.8%
Contains more FolateFolate +194.7%

All nutrients comparison - raw data values

Nutrient Taco Hamburger DV% diff.
Vitamin B3 1.65mg 5.365mg 23%
Vitamin B12 0.93µg 1.44µg 21%
Iron 1.19mg 2.88mg 21%
Polyunsaturated fat 3.042g 0.38g 18%
Selenium 9.2µg 17%
Protein 8.86g 17.08g 16%
Vitamin B2 0.06mg 0.25mg 15%
Vitamin B1 0.05mg 0.217mg 14%
Vitamin K 15.3µg 13%
Fiber 3.9g 0.9g 12%
Zinc 1.75mg 2.87mg 10%
Vitamin B6 0.09mg 0.203mg 9%
Folate 19µg 56µg 9%
Phosphorus 178mg 136mg 6%
Starch 14.78g 6%
Vitamin B5 0.31mg 6%
Cholesterol 28mg 47mg 6%
Choline 32mg 6%
Vitamin E 0.6mg 4%
Saturated fat 4.384g 5.096g 3%
Monounsaturated fat 4.411g 5.495g 3%
Calories 226kcal 295kcal 3%
Magnesium 32mg 20mg 3%
Fats 12.7g 14.36g 3%
Fructose 0.3g 2.03g 2%
Vitamin A 20µg 0µg 2%
Copper 0.077mg 0.091mg 2%
Carbs 19.85g 24.1g 1%
Vitamin D 4IU 1%
Manganese 0.249mg 0.217mg 1%
Calcium 89mg 102mg 1%
Potassium 209mg 226mg 1%
Sodium 397mg 414mg 1%
Vitamin D 0.1µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 15.95g 23.2g N/A
Sugar 0.9g 4.15g N/A
Trans fat 0.467g 0.814g N/A
Tryptophan 0.206mg 0%
Threonine 0.666mg 0%
Isoleucine 0.716mg 0%
Leucine 1.319mg 0%
Lysine 1.226mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.677mg 0%
Valine 0.823mg 0%
Histidine 0.505mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g 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
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +33.6%
Contains more ProteinProtein +92.8%
Contains more FatsFats +13.1%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +14%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -14%
Contains more Poly. FatPolyunsaturated fat +700.5%
Contains more Mono. FatMonounsaturated fat +24.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
2
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
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +81.8%
Contains more GlucoseGlucose +480%
Contains more FructoseFructose +576.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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

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.