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  6. Taco vs. Lentil

Taco vs. Lentil — In-Depth Nutrition Comparison

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Important differences between taco and lentil

  • Taco has more vitamin B12, selenium, and vitamin K; however, lentil is richer in folate, iron, copper, fiber, and manganese.
  • Lentil's daily need coverage for folate is 41% more.
  • Lentil contains less sodium.

The food varieties used in the comparison are Fast foods, taco with beef, cheese, and lettuce, hard shell and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Taco vs Lentil 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
3
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%
Lentil
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +368.4%
Contains more ZincZinc +37.8%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +76.6%
Contains more IronIron +179.8%
Contains more CopperCopper +226%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +98.4%
~equal in Phosphorus ~180mg

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
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%
Lentil
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B1Vitamin B1 +238%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more FolateFolate +852.6%
~equal in Choline ~32.7mg

All nutrients comparison - raw data values

Nutrient Taco Lentil DV% diff.
Folate 19µg 181µg 41%
Vitamin B12 0.93µg 0µg 39%
Iron 1.19mg 3.33mg 27%
Saturated fat 4.384g 0.053g 20%
Fats 12.7g 0.38g 19%
Polyunsaturated fat 3.042g 0.175g 19%
Copper 0.077mg 0.251mg 19%
Sodium 397mg 2mg 17%
Fiber 3.9g 7.9g 16%
Vitamin B5 0.638mg 13%
Selenium 9.2µg 2.8µg 12%
Manganese 0.249mg 0.494mg 11%
Vitamin K 15.3µg 1.7µg 11%
Monounsaturated fat 4.411g 0.064g 11%
Vitamin B1 0.05mg 0.169mg 10%
Cholesterol 28mg 0mg 9%
Vitamin B6 0.09mg 0.178mg 7%
Calcium 89mg 19mg 7%
Calories 226kcal 116kcal 6%
Starch 14.78g 6%
Potassium 209mg 369mg 5%
Zinc 1.75mg 1.27mg 4%
Vitamin B3 1.65mg 1.06mg 4%
Vitamin E 0.6mg 0.11mg 3%
Vitamin A 20µg 0µg 2%
Vitamin D 4IU 0IU 1%
Magnesium 32mg 36mg 1%
Vitamin C 0.4mg 1.5mg 1%
Vitamin B2 0.06mg 0.073mg 1%
Vitamin D 0.1µg 0µg 1%
Protein 8.86g 9.02g 0%
Carbs 19.85g 20.13g 0%
Net carbs 15.95g 12.23g N/A
Sugar 0.9g 1.8g N/A
Phosphorus 178mg 180mg 0%
Trans fat 0.467g 0g N/A
Choline 32mg 32.7mg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +3242.1%
Contains more OtherOther +89.2%
Contains more WaterWater +22.1%
~equal in Protein ~9.02g
~equal in Carbs ~20.13g

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +6792.2%
Contains more Poly. FatPolyunsaturated fat +1638.3%
Contains less Sat. FatSaturated fat -98.8%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.