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  6. Taco vs. Mustard Greens Raw

Taco vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Important differences between taco and mustard Greens Raw

  • Taco has more vitamin B12, phosphorus, selenium, and zinc; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and copper.
  • Mustard Greens Raw' daily need coverage for vitamin K is 202% more.
  • Mustard Greens Raw contain less saturated fat.

The food varieties used in the comparison are Fast foods, taco with beef, cheese, and lettuce, hard shell and Mustard greens, raw.

Infographic

Taco vs Mustard Greens Raw 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
4
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +206.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +922.2%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +37.8%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -95%
~equal in Magnesium ~32mg

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
5
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +6300%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +655%
Contains more Vitamin EVitamin E +235%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +1583%

All nutrients comparison - raw data values

Nutrient Taco Mustard Greens Raw DV% diff.
Vitamin K 15.3µg 257.5µg 202%
Vitamin C 0.4mg 70mg 77%
Vitamin B12 0.93µg 0µg 39%
Polyunsaturated fat 3.042g 0.038g 20%
Saturated fat 4.384g 0.01g 20%
Fats 12.7g 0.42g 19%
Phosphorus 178mg 58mg 17%
Sodium 397mg 20mg 16%
Selenium 9.2µg 0.9µg 15%
Vitamin A 20µg 151µg 15%
Zinc 1.75mg 0.25mg 14%
Protein 8.86g 2.86g 12%
Monounsaturated fat 4.411g 0.092g 11%
Manganese 0.249mg 11%
Calories 226kcal 27kcal 10%
Copper 0.077mg 0.165mg 10%
Vitamin E 0.6mg 2.01mg 9%
Cholesterol 28mg 0mg 9%
Vitamin B6 0.09mg 0.18mg 7%
Iron 1.19mg 1.64mg 6%
Choline 32mg 0.5mg 6%
Starch 14.78g 6%
Carbs 19.85g 4.67g 5%
Potassium 209mg 384mg 5%
Vitamin B3 1.65mg 0.8mg 5%
Vitamin B2 0.06mg 0.11mg 4%
Vitamin B5 0.21mg 4%
Fiber 3.9g 3.2g 3%
Calcium 89mg 115mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Folate 19µg 12µg 2%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 15.95g 1.47g N/A
Magnesium 32mg 32mg 0%
Sugar 0.9g 1.32g N/A
Trans fat 0.467g 0g N/A
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +209.8%
Contains more FatsFats +2923.8%
Contains more CarbsCarbs +325.1%
Contains more OtherOther +16.3%
Contains more WaterWater +59.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +4694.6%
Contains more Poly. FatPolyunsaturated fat +7905.3%
Contains less Sat. FatSaturated fat -99.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.