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Taco vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between Taco and Mashed potato

  • Mashed potato contains less Vitamin B12, Phosphorus, Selenium, Zinc, Iron, Fiber, Vitamin K, and Calcium than Taco.
  • Taco's daily need coverage for Vitamin B12 is 36% higher.

The food types used in this comparison are Fast foods, taco with beef, cheese and lettuce, hard shell and Fast foods, potato, mashed.

Infographic

Taco vs Mashed potato 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.
Contains more Calcium +394.4%
Contains more Iron +283.9%
Contains more Magnesium +113.3%
Contains more Phosphorus +201.7%
Contains more Zinc +695.5%
Contains more Copper +120%
Contains more Manganese +154.1%
Contains more Selenium +1050%
Contains more Potassium +36.8%
Contains less Sodium -22.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 45% 23% 77% 19% 52% 48% 26% 33% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +394.4%
Contains more Iron +283.9%
Contains more Magnesium +113.3%
Contains more Phosphorus +201.7%
Contains more Zinc +695.5%
Contains more Copper +120%
Contains more Manganese +154.1%
Contains more Selenium +1050%
Contains more Potassium +36.8%
Contains less Sodium -22.9%

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
9
:
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +52.8%
Contains more Folate +111.1%
Contains more Vitamin B12 +1228.6%
Contains more Vitamin K +159.3%
Contains more Vitamin A +41.2%
Contains more Vitamin B6 +33.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin E +42.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +52.8%
Contains more Folate +111.1%
Contains more Vitamin B12 +1228.6%
Contains more Vitamin K +159.3%
Contains more Vitamin A +41.2%
Contains more Vitamin B6 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +437%
Contains more Fats +350.4%
Contains more Carbs +35.5%
Contains more Other +24.6%
Contains more Water +39.6%
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +437%
Contains more Fats +350.4%
Contains more Carbs +35.5%
Contains more Other +24.6%
Contains more Water +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +512.6%
Contains more Polyunsaturated fat +126.7%
Contains less Saturated Fat -86.8%
37% 37% 26%
Saturated Fat: 4.384 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 3.042 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +512.6%
Contains more Polyunsaturated fat +126.7%
Contains less Saturated Fat -86.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +22.1%
Contains more Sucrose +300%
Contains more Fructose +50%
Equal in Glucose - 0.2
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +22.1%
Contains more Sucrose +300%
Contains more Fructose +50%
Equal in Glucose - 0.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Mashed potato Opinion
Net carbs 15.95g 13.35g Taco
Protein 8.86g 1.65g Taco
Fats 12.7g 2.82g Taco
Carbs 19.85g 14.65g Taco
Calories 226kcal 89kcal Taco
Starch 14.78g 12.1g Taco
Fructose 0.3g 0.2g Taco
Sugar 0.9g 0.5g Mashed potato
Fiber 3.9g 1.3g Taco
Calcium 89mg 18mg Taco
Iron 1.19mg 0.31mg Taco
Magnesium 32mg 15mg Taco
Phosphorus 178mg 59mg Taco
Potassium 209mg 286mg Mashed potato
Sodium 397mg 306mg Mashed potato
Zinc 1.75mg 0.22mg Taco
Copper 0.077mg 0.035mg Taco
Manganese 0.249mg 0.098mg Taco
Selenium 9.2µg 0.8µg Taco
Vitamin A 131IU 185IU Mashed potato
Vitamin A RAE 20µg 43µg Mashed potato
Vitamin E 0.6mg 0.42mg Taco
Vitamin D 4IU 0IU Taco
Vitamin D 0.1µg 0µg Taco
Vitamin C 0.4mg 0mg Taco
Vitamin B1 0.05mg 0.015mg Taco
Vitamin B2 0.06mg 0.015mg Taco
Vitamin B3 1.65mg 1.08mg Taco
Vitamin B6 0.09mg 0.12mg Mashed potato
Folate 19µg 9µg Taco
Vitamin B12 0.93µg 0.07µg Taco
Vitamin K 15.3µg 5.9µg Taco
Cholesterol 28mg 0mg Mashed potato
Trans Fat 0.467g 0.105g Mashed potato
Saturated Fat 4.384g 0.577g Mashed potato
Omega-3 - EPA 0.005g 0.001g Taco
Omega-3 - DPA 0.006g 0.001g Taco
Monounsaturated Fat 4.411g 0.72g Taco
Polyunsaturated fat 3.042g 1.342g Taco
Omega-6 - Eicosadienoic acid 0.004g 0.001g Taco
Omega-6 - Linoleic acid 2.708g 1.146g Taco
Omega-6 - Gamma-linoleic acid 0.002g 0g Taco
Omega-3 - ALA 0.166g 0.174g Mashed potato
Omega-3 - Eicosatrienoic acid 0.001g 0g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g 0g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
40%
Taco
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Taco
Taco is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 3.807g)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.