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  6. Taco vs. Bran raw

Taco vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between taco and bran raw

  • Taco has more vitamin B12; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, iron, magnesium, fiber, and copper.
  • Bran raw covers your daily manganese needs 234% more than taco.
  • Bran raw has less sodium.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Fast foods, taco with beef, cheese, and lettuce, hard shell and Oat bran, raw.

Infographic

Taco vs Bran 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
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +53.4%
Contains more MagnesiumMagnesium +634.4%
Contains more PotassiumPotassium +170.8%
Contains more IronIron +354.6%
Contains more CopperCopper +423.4%
Contains more ZincZinc +77.7%
Contains more PhosphorusPhosphorus +312.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2161%
Contains more SeleniumSelenium +391.3%

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
6
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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +378.1%
Contains more Vitamin EVitamin E +68.3%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +173.7%
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Taco Bran raw DV% diff.
Manganese 0.249mg 5.63mg 234%
Vitamin B1 0.05mg 1.17mg 93%
Phosphorus 178mg 734mg 79%
Selenium 9.2µg 45.2µg 65%
Iron 1.19mg 5.41mg 53%
Magnesium 32mg 235mg 48%
Fiber 3.9g 15.4g 46%
Vitamin B12 0.93µg 0µg 39%
Copper 0.077mg 0.403mg 36%
Vitamin B5 1.494mg 30%
Sodium 397mg 4mg 17%
Protein 8.86g 17.3g 17%
Carbs 19.85g 66.22g 15%
Saturated fat 4.384g 1.328g 14%
Zinc 1.75mg 3.11mg 12%
Vitamin B2 0.06mg 0.22mg 12%
Potassium 209mg 566mg 11%
Vitamin K 15.3µg 3.2µg 10%
Cholesterol 28mg 0mg 9%
Fats 12.7g 7.03g 9%
Folate 19µg 52µg 8%
Vitamin B6 0.09mg 0.165mg 6%
Starch 14.78g 6%
Monounsaturated fat 4.411g 2.376g 5%
Vitamin B3 1.65mg 0.934mg 4%
Vitamin E 0.6mg 1.01mg 3%
Calcium 89mg 58mg 3%
Polyunsaturated fat 3.042g 2.766g 2%
Vitamin A 20µg 0µg 2%
Calories 226kcal 246kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 15.95g 50.82g N/A
Sugar 0.9g 1.45g N/A
Trans fat 0.467g N/A
Choline 32mg 32.2mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +80.7%
Contains more WaterWater +770.5%
Contains more ProteinProtein +95.3%
Contains more CarbsCarbs +233.6%
Contains more OtherOther +84.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +85.6%
Contains less Sat. FatSaturated fat -69.7%
~equal in Polyunsaturated fat ~2.766g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.