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  6. Taco vs. Lettuce

Taco vs. Lettuce — In-Depth Nutrition Comparison

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A recap on differences between Taco and Lettuce

  • Taco has more Vitamin B12, Phosphorus, Selenium, Zinc, and Fiber, however, Lettuce is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Lettuce covers your daily Vitamin K needs 93% more than Taco.
  • Lettuce has less Saturated Fat.

Food varieties used in this article are Fast foods, taco with beef, cheese and lettuce, hard shell and Lettuce, green leaf, raw.

Infographic

Taco vs Lettuce 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
8
:
2
Lettuce
Lettuce
Contains more Calcium +147.2%
Contains more Iron +38.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +513.8%
Contains more Zinc +872.2%
Contains more Copper +165.5%
Contains more Selenium +1433.3%
Contains less Sodium -92.9%
Equal in Potassium - 194
Equal in Manganese - 0.25
Taco
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 45% 23% 77% 19% 52% 48% 26% 33% 51%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Calcium +147.2%
Contains more Iron +38.4%
Contains more Magnesium +146.2%
Contains more Phosphorus +513.8%
Contains more Zinc +872.2%
Contains more Copper +165.5%
Contains more Selenium +1433.3%
Contains less Sodium -92.9%
Equal in Potassium - 194
Equal in Manganese - 0.25

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
4
:
7
Lettuce
Lettuce
Contains more Vitamin E +172.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +340%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5552.7%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Folate +100%
Contains more Vitamin K +725.5%
Equal in Vitamin B6 - 0.09
Taco
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 12% 3% 2% 13% 14% 31% 0% 21% 15% 117% 39%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +172.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +340%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5552.7%
Contains more Vitamin C +2200%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +33.3%
Contains more Folate +100%
Contains more Vitamin K +725.5%
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
4
:
1
Lettuce
Lettuce
Contains more Protein +551.5%
Contains more Fats +8366.7%
Contains more Carbs +591.6%
Contains more Other +145.3%
Contains more Water +66.6%
Taco
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +551.5%
Contains more Fats +8366.7%
Contains more Carbs +591.6%
Contains more Other +145.3%
Contains more Water +66.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
Taco
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +73416.7%
Contains more Polyunsaturated fat +3609.8%
Contains less Saturated Fat -99.5%
Taco
37% 37% 26%
Saturated Fat: 4.384 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 3.042 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +73416.7%
Contains more Polyunsaturated fat +3609.8%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
Taco
2
:
2
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +80%
Contains more Fructose +43.3%
Taco
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +80%
Contains more Fructose +43.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Lettuce Opinion
Net carbs 15.95g 1.57g Taco
Protein 8.86g 1.36g Taco
Fats 12.7g 0.15g Taco
Carbs 19.85g 2.87g Taco
Calories 226kcal 15kcal Taco
Starch 14.78g 0g Taco
Fructose 0.3g 0.43g Lettuce
Sugar 0.9g 0.78g Lettuce
Fiber 3.9g 1.3g Taco
Calcium 89mg 36mg Taco
Iron 1.19mg 0.86mg Taco
Magnesium 32mg 13mg Taco
Phosphorus 178mg 29mg Taco
Potassium 209mg 194mg Taco
Sodium 397mg 28mg Lettuce
Zinc 1.75mg 0.18mg Taco
Copper 0.077mg 0.029mg Taco
Manganese 0.249mg 0.25mg Lettuce
Selenium 9.2µg 0.6µg Taco
Vitamin A 131IU 7405IU Lettuce
Vitamin A RAE 20µg 370µg Lettuce
Vitamin E 0.6mg 0.22mg Taco
Vitamin D 4IU 0IU Taco
Vitamin D 0.1µg 0µg Taco
Vitamin C 0.4mg 9.2mg Lettuce
Vitamin B1 0.05mg 0.07mg Lettuce
Vitamin B2 0.06mg 0.08mg Lettuce
Vitamin B3 1.65mg 0.375mg Taco
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.09mg 0.09mg
Folate 19µg 38µg Lettuce
Vitamin B12 0.93µg 0µg Taco
Vitamin K 15.3µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Cholesterol 28mg 0mg Lettuce
Trans Fat 0.467g 0g Lettuce
Saturated Fat 4.384g 0.02g Lettuce
Omega-3 - EPA 0.005g 0g Taco
Omega-3 - DPA 0.006g 0g Taco
Monounsaturated Fat 4.411g 0.006g Taco
Polyunsaturated fat 3.042g 0.082g Taco
Omega-6 - Eicosadienoic acid 0.004g Taco
Omega-6 - Linoleic acid 2.708g Taco
Omega-6 - Gamma-linoleic acid 0.002g Taco
Omega-3 - ALA 0.166g Taco
Omega-3 - Eicosatrienoic acid 0.001g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Taco
75%
Lettuce
Minerals Daily Need Coverage Score
40%
Taco
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.5)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 369mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 4.364g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.