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  6. Taco vs. Marrow-stem Kale

Taco vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Summary of differences between taco and marrow-stem Kale

  • Taco has more vitamin B12, phosphorus, and selenium, while marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, and manganese.
  • Marrow-stem Kale covers your daily need for vitamin K, 352% more than taco.
  • The amount of saturated fat in marrow-stem Kale is lower.

These are the specific foods used in this comparison Fast foods, taco with beef, cheese, and lettuce, hard shell and Collards, raw.

Infographic

Taco vs Marrow-stem Kale 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
6
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +153.2%
Contains more CopperCopper +67.4%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +612%
Contains more SeleniumSelenium +607.7%
Contains more CalciumCalcium +160.7%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +164.3%
~equal in Potassium ~213mg

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
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +37.9%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +1155%
Contains more Vitamin EVitamin E +276.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +2756.9%
Contains more FolateFolate +578.9%
~equal in Vitamin B1 ~0.054mg

All nutrients comparison - raw data values

Nutrient Taco Marrow-stem Kale DV% diff.
Vitamin K 15.3µg 437.1µg 352%
Vitamin B12 0.93µg 0µg 39%
Vitamin C 0.4mg 35.3mg 39%
Folate 19µg 129µg 28%
Vitamin A 20µg 251µg 26%
Phosphorus 178mg 25mg 22%
Saturated fat 4.384g 0.055g 20%
Fats 12.7g 0.61g 19%
Polyunsaturated fat 3.042g 0.201g 19%
Manganese 0.249mg 0.658mg 18%
Sodium 397mg 17mg 17%
Zinc 1.75mg 0.21mg 14%
Selenium 9.2µg 1.3µg 14%
Calcium 89mg 232mg 14%
Protein 8.86g 3.02g 12%
Vitamin E 0.6mg 2.26mg 11%
Monounsaturated fat 4.411g 0.03g 11%
Calories 226kcal 32kcal 10%
Iron 1.19mg 0.47mg 9%
Cholesterol 28mg 0mg 9%
Vitamin B6 0.09mg 0.165mg 6%
Starch 14.78g 6%
Vitamin B3 1.65mg 0.742mg 6%
Vitamin B2 0.06mg 0.13mg 5%
Vitamin B5 0.267mg 5%
Carbs 19.85g 5.42g 5%
Copper 0.077mg 0.046mg 3%
Choline 32mg 23.2mg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 32mg 27mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 15.95g 1.42g N/A
Potassium 209mg 213mg 0%
Sugar 0.9g 0.46g N/A
Fiber 3.9g 4g 0%
Vitamin B1 0.05mg 0.054mg 0%
Trans fat 0.467g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +193.4%
Contains more FatsFats +1982%
Contains more CarbsCarbs +266.2%
Contains more OtherOther +18%
Contains more WaterWater +57.2%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +14603.3%
Contains more Poly. FatPolyunsaturated fat +1413.4%
Contains less Sat. FatSaturated fat -98.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.