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Taco vs. Rye — In-Depth Nutrition Comparison

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The main differences between taco and rye

  • Taco has more vitamin B12; however, rye has more manganese, fiber, copper, vitamin B1, phosphorus, magnesium, and iron.
  • Daily need coverage for manganese for rye is 101% higher.
  • Rye is lower in sodium.

Food types used in this article are Fast foods, taco with beef, cheese, and lettuce, hard shell and Rye grain.

Infographic

Taco vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +270.8%
Contains more MagnesiumMagnesium +243.8%
Contains more PotassiumPotassium +144%
Contains more IronIron +121%
Contains more CopperCopper +376.6%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +934.9%
Contains more SeleniumSelenium +51.1%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +159.3%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more FolateFolate +100%
~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient Taco Rye DV% diff.
Manganese 0.249mg 2.577mg 101%
Fiber 3.9g 15.1g 45%
Vitamin B12 0.93µg 0µg 39%
Copper 0.077mg 0.367mg 32%
Vitamin B5 1.456mg 29%
Vitamin B1 0.05mg 0.316mg 22%
Phosphorus 178mg 332mg 22%
Saturated fat 4.384g 0.197g 19%
Magnesium 32mg 110mg 19%
Carbs 19.85g 75.86g 19%
Iron 1.19mg 2.63mg 18%
Sodium 397mg 2mg 17%
Fats 12.7g 1.63g 17%
Vitamin B3 1.65mg 4.27mg 16%
Vitamin B6 0.09mg 0.294mg 16%
Polyunsaturated fat 3.042g 0.767g 15%
Vitamin B2 0.06mg 0.251mg 15%
Monounsaturated fat 4.411g 0.208g 11%
Selenium 9.2µg 13.9µg 9%
Potassium 209mg 510mg 9%
Cholesterol 28mg 0mg 9%
Zinc 1.75mg 2.65mg 8%
Vitamin K 15.3µg 5.9µg 8%
Calcium 89mg 24mg 7%
Calories 226kcal 338kcal 6%
Starch 14.78g 6%
Folate 19µg 38µg 5%
Protein 8.86g 10.34g 3%
Vitamin E 0.6mg 0.85mg 2%
Vitamin A 20µg 1µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 15.95g 60.76g N/A
Sugar 0.9g 0.98g N/A
Trans fat 0.467g 0g N/A
Choline 32mg 30.4mg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.3g 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +679.1%
Contains more WaterWater +437.9%
Contains more ProteinProtein +16.7%
Contains more CarbsCarbs +282.2%
~equal in Other ~1.57g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2020.7%
Contains more Poly. FatPolyunsaturated fat +296.6%
Contains less Sat. FatSaturated fat -95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +25%
Contains more FructoseFructose +172.7%
Contains more SucroseSucrose +77.5%
~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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.