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Taco vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between taco and flax seeds

  • Taco has more vitamin B12; however, flax seeds are richer in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, vitamin B6, and selenium.
  • Flax seeds' daily need coverage for vitamin B1 is 133% more.

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

Infographic

Taco vs Flax seeds 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
0
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +186.5%
Contains more PotassiumPotassium +289%
Contains more IronIron +381.5%
Contains more CopperCopper +1484.4%
Contains more ZincZinc +148%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +896.8%
Contains more SeleniumSelenium +176.1%

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
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +255.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +86.7%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more FolateFolate +357.9%
Contains more CholineCholine +145.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +719.3%
Contains more ProteinProtein +106.4%
Contains more FatsFats +232%
Contains more CarbsCarbs +45.5%
Contains more OtherOther +136.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
0
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -16.4%
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +844.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
2
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +100%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Flax seeds DV% diff.
Polyunsaturated fat 3.042g 28.73g 171%
Vitamin B1 0.05mg 1.644mg 133%
Copper 0.077mg 1.22mg 127%
Manganese 0.249mg 2.482mg 97%
Fiber 3.9g 27.3g 94%
Magnesium 32mg 392mg 86%
Phosphorus 178mg 642mg 66%
Iron 1.19mg 5.73mg 57%
Fats 12.7g 42.16g 45%
Vitamin B12 0.93µg 0µg 39%
Selenium 9.2µg 25.4µg 29%
Vitamin B6 0.09mg 0.473mg 29%
Zinc 1.75mg 4.34mg 24%
Vitamin B5 0.985mg 20%
Protein 8.86g 18.29g 19%
Potassium 209mg 813mg 18%
Calcium 89mg 255mg 17%
Folate 19µg 87µg 17%
Sodium 397mg 30mg 16%
Calories 226kcal 534kcal 15%
Vitamin B3 1.65mg 3.08mg 9%
Cholesterol 28mg 0mg 9%
Vitamin K 15.3µg 4.3µg 9%
Monounsaturated fat 4.411g 7.527g 8%
Vitamin B2 0.06mg 0.161mg 8%
Choline 32mg 78.7mg 8%
Starch 14.78g 6%
Carbs 19.85g 28.88g 3%
Saturated fat 4.384g 3.663g 3%
Vitamin E 0.6mg 0.31mg 2%
Vitamin A 20µg 0µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.4mg 0.6mg 0%
Net carbs 15.95g 1.58g N/A
Sugar 0.9g 1.55g N/A
Trans fat 0.467g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Fructose 0.3g 0g 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 0.007g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Taco
62%
Flax seeds
Minerals Daily Need Coverage Score
40%
Taco
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 0.65g)
Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 39)
Which food is cheaper?
Taco
Taco is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 0.721g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.