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  6. Taco vs. Lentil soup

Taco vs. Lentil soup — In-Depth Nutrition Comparison

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How are taco and lentil soup different?

  • Taco has more vitamin B12, selenium, phosphorus, zinc, calcium, vitamin B3, and manganese than lentil soup.
  • Daily need coverage for vitamin B12 for taco is 34% higher.
  • Taco contains 31 times more selenium than lentil soup. While taco contains 9.2µg of selenium, lentil soup contains only 0.3µg.
  • Lentil soup has less saturated fat.

Fast foods, taco with beef, cheese and lettuce, hard shell and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

Infographic

Taco vs Lentil soup 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
9
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +423.5%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +11.2%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -25.4%
Contains more ManganeseManganese +107.5%
Contains more SeleniumSelenium +2966.7%
~equal in Copper ~0.07mg

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
8
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +202.8%
Contains more Vitamin B12Vitamin B12 +675%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin B1Vitamin B1 +40%
~equal in Vitamin B6 ~0.09mg
~equal in Folate ~20µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +136.9%
Contains more FatsFats +1033.9%
Contains more CarbsCarbs +143.3%
Contains more OtherOther +27.6%
Contains more WaterWater +50.4%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +748.3%
Contains more Poly. FatPolyunsaturated fat +2240%
Contains less Sat. FatSaturated fat -89.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco Lentil soup
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taco Lentil soup DV% diff.
Vitamin B12 0.93µg 0.12µg 34%
Polyunsaturated fat 3.042g 0.13g 19%
Fats 12.7g 1.12g 18%
Saturated fat 4.384g 0.45g 18%
Selenium 9.2µg 0.3µg 16%
Fiber 3.9g 16%
Phosphorus 178mg 74mg 15%
Vitamin K 15.3µg 13%
Zinc 1.75mg 0.3mg 13%
Monounsaturated fat 4.411g 0.52g 10%
Protein 8.86g 3.74g 10%
Calories 226kcal 56kcal 9%
Cholesterol 28mg 3mg 8%
Vitamin B3 1.65mg 0.545mg 7%
Calcium 89mg 17mg 7%
Manganese 0.249mg 0.12mg 6%
Choline 32mg 6%
Starch 14.78g 6%
Sodium 397mg 532mg 6%
Magnesium 32mg 9mg 5%
Carbs 19.85g 8.16g 4%
Vitamin E 0.6mg 4%
Vitamin B5 0.14mg 3%
Vitamin B1 0.05mg 0.07mg 2%
Potassium 209mg 144mg 2%
Iron 1.19mg 1.07mg 2%
Vitamin D 0.1µg 1%
Vitamin A 20µg 7µg 1%
Vitamin B2 0.06mg 0.045mg 1%
Vitamin C 0.4mg 1.7mg 1%
Copper 0.077mg 0.07mg 1%
Vitamin D 4IU 1%
Net carbs 15.95g 8.16g N/A
Sugar 0.9g N/A
Vitamin B6 0.09mg 0.09mg 0%
Trans fat 0.467g N/A
Folate 19µg 20µg 0%
Fructose 0.3g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
22%
Taco
8%
Lentil soup
Minerals Daily Need Coverage Score
40%
Taco
21%
Lentil soup

Comparison summary

Which food contains less Sodium?
Taco
Taco contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is richer in vitamins?
Taco
Taco is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 3.934g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.