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.
- Taco has a lower glycemic index. The glycemic index of taco is 39, while the glycemic index of mashed potato is 87.
The food types used in this comparison are Fast foods, taco with beef, cheese and lettuce, hard shell and Fast foods, potato, mashed.
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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 MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +394.4% |
| Contains more IronIron | +283.9% |
| Contains more CopperCopper | +120% |
| Contains more ZincZinc | +695.5% |
| Contains more PhosphorusPhosphorus | +201.7% |
| Contains more ManganeseManganese | +154.1% |
| Contains more SeleniumSelenium | +1050% |
| Contains more PotassiumPotassium | +36.8% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin B12Vitamin B12 | +1228.6% |
| Contains more Vitamin KVitamin K | +159.3% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +138.8% |
| Contains more Vitamin AVitamin A | +115% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
12.7 g
Carbs:
19.85 g
Water:
57.02 g
Other:
1.57 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +437% |
| Contains more FatsFats | +350.4% |
| Contains more CarbsCarbs | +35.5% |
| Contains more OtherOther | +24.6% |
| Contains more WaterWater | +39.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.384 g
Monounsaturated fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
3.042 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +512.6% |
| Contains more Poly. FatPolyunsaturated fat | +126.7% |
| Contains less Sat. FatSaturated fat | -86.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +22.1% |
| Contains more SucroseSucrose | +300% |
| Contains more FructoseFructose | +50% |
~equal in
Glucose
~0.2g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.93µg | 0.07µg | 36% |
| Saturated fat | 4.384g | 0.577g | 17% |
| Phosphorus | 178mg | 59mg | 17% |
| Fats | 12.7g | 2.82g | 15% |
| Selenium | 9.2µg | 0.8µg | 15% |
| Zinc | 1.75mg | 0.22mg | 14% |
| Protein | 8.86g | 1.65g | 14% |
| Polyunsaturated fat | 3.042g | 1.342g | 11% |
| Iron | 1.19mg | 0.31mg | 11% |
| Fiber | 3.9g | 1.3g | 10% |
| Monounsaturated fat | 4.411g | 0.72g | 9% |
| Cholesterol | 28mg | 0mg | 9% |
| Vitamin K | 15.3µg | 5.9µg | 8% |
| Calories | 226kcal | 89kcal | 7% |
| Manganese | 0.249mg | 0.098mg | 7% |
| Calcium | 89mg | 18mg | 7% |
| Copper | 0.077mg | 0.035mg | 5% |
| Sodium | 397mg | 306mg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Vitamin B3 | 1.65mg | 1.08mg | 4% |
| Choline | 32mg | 13.4mg | 3% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Folate | 19µg | 9µg | 3% |
| Vitamin A | 20µg | 43µg | 3% |
| Potassium | 209mg | 286mg | 2% |
| Carbs | 19.85g | 14.65g | 2% |
| Vitamin B6 | 0.09mg | 0.12mg | 2% |
| Vitamin E | 0.6mg | 0.42mg | 1% |
| Vitamin D | 4IU | 0IU | 1% |
| Starch | 14.78g | 12.1g | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 15.95g | 13.35g | N/A |
| Sugar | 0.9g | 0.5g | N/A |
| Trans fat | 0.467g | 0.105g | N/A |
| Fructose | 0.3g | 0.2g | 0% |
| Omega-3 - EPA | 0.005g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | 0.174g | N/A |
| Omega-3 - DPA | 0.006g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 2.708g | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
40%
15%
Comparison summary
Which food is richer in minerals?
Taco is relatively richer in minerals
Which food is lower in glycemic index?
Taco is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Taco is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 3.807g)
Which food is cheaper?
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The foods are relatively equal in price ($)