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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.
  • 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.

Infographic

Taco vs Mashed potato infographic
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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.
Taco
8
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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.
Taco
10
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Taco Mashed potato 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 15% 80%
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
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
22% 27% 51%
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
Taco
3
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 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

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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. 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.