Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Taco vs. Soybean raw — In-Depth Nutrition Comparison

Compare

Significant differences between taco and soybean raw

  • Taco has more vitamin B12; however, soybean raw is richer in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium.
  • Soybean raw covers your daily iron needs 181% more than taco.
  • Taco has a higher glycemic index. The glycemic index of taco is 39, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Fast foods, taco with beef, cheese and lettuce, hard shell and Soybeans, mature seeds, raw.

Infographic

Taco vs Soybean 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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +211.2%
Contains more PotassiumPotassium +759.8%
Contains more IronIron +1219.3%
Contains more CopperCopper +2053.2%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +295.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +910.8%
Contains more SeleniumSelenium +93.5%

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
3
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B6Vitamin B6 +318.9%
Contains more Vitamin KVitamin K +207.2%
Contains more FolateFolate +1873.7%
Contains more CholineCholine +262.2%
~equal in Vitamin B3 ~1.623mg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +567.7%
Contains more ProteinProtein +311.9%
Contains more FatsFats +57%
Contains more CarbsCarbs +51.9%
Contains more OtherOther +210.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
1
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -34.2%
Contains more Poly. FatPolyunsaturated fat +270%
~equal in Monounsaturated fat ~4.404g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Soybean raw DV% diff.
Iron 1.19mg 15.7mg 181%
Copper 0.077mg 1.658mg 176%
Manganese 0.249mg 2.517mg 99%
Folate 19µg 375µg 89%
Phosphorus 178mg 704mg 75%
Vitamin B1 0.05mg 0.874mg 69%
Vitamin B2 0.06mg 0.87mg 62%
Magnesium 32mg 280mg 59%
Polyunsaturated fat 3.042g 11.255g 55%
Protein 8.86g 36.49g 55%
Potassium 209mg 1797mg 47%
Vitamin B12 0.93µg 0µg 39%
Zinc 1.75mg 4.89mg 29%
Vitamin K 15.3µg 47µg 26%
Vitamin B6 0.09mg 0.377mg 22%
Fiber 3.9g 9.3g 22%
Calcium 89mg 277mg 19%
Sodium 397mg 2mg 17%
Vitamin B5 0.793mg 16%
Selenium 9.2µg 17.8µg 16%
Choline 32mg 115.9mg 15%
Calories 226kcal 446kcal 11%
Fats 12.7g 19.94g 11%
Cholesterol 28mg 0mg 9%
Saturated fat 4.384g 2.884g 7%
Starch 14.78g 6%
Vitamin C 0.4mg 6mg 6%
Carbs 19.85g 30.16g 3%
Vitamin E 0.6mg 0.85mg 2%
Vitamin A 20µg 1µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 15.95g 20.86g N/A
Sugar 0.9g 7.33g N/A
Vitamin B3 1.65mg 1.623mg 0%
Trans fat 0.467g 0g N/A
Monounsaturated fat 4.411g 4.404g 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
40%
Taco
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 6.43g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 1.5g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.