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  6. Taco vs. Quinoa

Taco vs. Quinoa — In-Depth Nutrition Comparison

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How are Taco and Quinoa different?

  • Taco is higher in Vitamin B12, Vitamin K, Selenium, and Vitamin B3, however, Quinoa is richer in Manganese, Copper, and Magnesium.
  • Daily need coverage for Vitamin B12 from Taco is 39% higher.
  • Quinoa has less Cholesterol.

Fast foods, taco with beef, cheese and lettuce, hard shell and Quinoa, cooked are the varieties used in this article.

Infographic

Taco vs Quinoa 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
5
:
5
Quinoa
Quinoa
Contains more Calcium +423.5%
Contains more Phosphorus +17.1%
Contains more Potassium +21.5%
Contains more Zinc +60.6%
Contains more Selenium +228.6%
Contains more Iron +25.2%
Contains more Magnesium +100%
Contains less Sodium -98.2%
Contains more Copper +149.4%
Contains more Manganese +153.4%
Taco
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 45% 23% 77% 19% 52% 48% 26% 33% 51%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +423.5%
Contains more Phosphorus +17.1%
Contains more Potassium +21.5%
Contains more Zinc +60.6%
Contains more Selenium +228.6%
Contains more Iron +25.2%
Contains more Magnesium +100%
Contains less Sodium -98.2%
Contains more Copper +149.4%
Contains more Manganese +153.4%

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
:
5
Quinoa
Quinoa
Contains more Vitamin A +2520%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +300.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +36.7%
Contains more Folate +121.1%
Equal in Vitamin E - 0.63
Taco
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +2520%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +300.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +36.7%
Contains more Folate +121.1%
Equal in Vitamin E - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
3
:
2
Quinoa
Quinoa
Contains more Protein +101.4%
Contains more Fats +561.5%
Contains more Other +103.9%
Contains more Water +25.6%
Equal in Carbs - 21.3
Taco
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +101.4%
Contains more Fats +561.5%
Contains more Other +103.9%
Contains more Water +25.6%
Equal in Carbs - 21.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
Taco
2
:
1
Quinoa
Quinoa
Contains more Monounsaturated Fat +735.4%
Contains more Polyunsaturated fat +182.2%
Contains less Saturated Fat -94.7%
Taco
37% 37% 26%
Saturated Fat: 4.384 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 3.042 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +735.4%
Contains more Polyunsaturated fat +182.2%
Contains less Saturated Fat -94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
Taco
3
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +19.3%
Taco
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
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +19.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Quinoa Opinion
Net carbs 15.95g 18.5g Quinoa
Protein 8.86g 4.4g Taco
Fats 12.7g 1.92g Taco
Carbs 19.85g 21.3g Quinoa
Calories 226kcal 120kcal Taco
Starch 14.78g 17.63g Quinoa
Fructose 0.3g Taco
Sugar 0.9g 0.87g Quinoa
Fiber 3.9g 2.8g Taco
Calcium 89mg 17mg Taco
Iron 1.19mg 1.49mg Quinoa
Magnesium 32mg 64mg Quinoa
Phosphorus 178mg 152mg Taco
Potassium 209mg 172mg Taco
Sodium 397mg 7mg Quinoa
Zinc 1.75mg 1.09mg Taco
Copper 0.077mg 0.192mg Quinoa
Manganese 0.249mg 0.631mg Quinoa
Selenium 9.2µg 2.8µg Taco
Vitamin A 131IU 5IU Taco
Vitamin A RAE 20µg 0µg Taco
Vitamin E 0.6mg 0.63mg Quinoa
Vitamin D 4IU 0IU Taco
Vitamin D 0.1µg 0µg Taco
Vitamin C 0.4mg 0mg Taco
Vitamin B1 0.05mg 0.107mg Quinoa
Vitamin B2 0.06mg 0.11mg Quinoa
Vitamin B3 1.65mg 0.412mg Taco
Vitamin B6 0.09mg 0.123mg Quinoa
Folate 19µg 42µg Quinoa
Vitamin B12 0.93µg 0µg Taco
Vitamin K 15.3µg 0µg Taco
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Cholesterol 28mg 0mg Quinoa
Trans Fat 0.467g Quinoa
Saturated Fat 4.384g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Omega-3 - EPA 0.005g 0g Taco
Omega-3 - DPA 0.006g 0g Taco
Monounsaturated Fat 4.411g 0.528g Taco
Polyunsaturated fat 3.042g 1.078g Taco
Omega-6 - Eicosadienoic acid 0.004g Taco
Omega-6 - Linoleic acid 2.708g Taco
Omega-6 - Gamma-linoleic acid 0.002g Taco
Omega-3 - ALA 0.166g Taco
Omega-3 - Eicosatrienoic acid 0.001g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
40%
Taco
38%
Quinoa

Comparison summary

Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 390mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 4.153g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.