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Taco vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are taco and sunflower seeds different?

  • Sunflower seeds are higher than taco in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, phosphorus, folate, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 230% more than taco.
  • Taco has a higher glycemic index (39) than sunflower seeds (20).

Fast foods, taco with beef, cheese and lettuce, hard shell and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Taco vs Sunflower 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
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +14.1%
Contains more MagnesiumMagnesium +915.6%
Contains more PotassiumPotassium +208.6%
Contains more IronIron +341.2%
Contains more CopperCopper +2237.7%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +270.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +683.1%
Contains more SeleniumSelenium +476.1%

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
4
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +5761.7%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B6Vitamin B6 +1394.4%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +72.2%

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1105.5%
Contains more ProteinProtein +134.5%
Contains more FatsFats +305.2%
Contains more OtherOther +93%
~equal in Carbs ~20g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains more Mono. FatMonounsaturated fat +320%
Contains more Poly. FatPolyunsaturated fat +660.6%
~equal in Saturated fat ~4.455g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +525%
~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 Sunflower seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Taco Sunflower seeds DV% diff.
Vitamin E 0.6mg 35.17mg 230%
Copper 0.077mg 1.8mg 191%
Polyunsaturated fat 3.042g 23.137g 134%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B6 0.09mg 1.345mg 97%
Selenium 9.2µg 53µg 80%
Manganese 0.249mg 1.95mg 74%
Magnesium 32mg 325mg 70%
Phosphorus 178mg 660mg 69%
Fats 12.7g 51.46g 60%
Folate 19µg 227µg 52%
Iron 1.19mg 5.25mg 51%
Vitamin B3 1.65mg 8.335mg 42%
Vitamin B12 0.93µg 0µg 39%
Monounsaturated fat 4.411g 18.528g 35%
Zinc 1.75mg 5mg 30%
Protein 8.86g 20.78g 24%
Vitamin B2 0.06mg 0.355mg 23%
Vitamin B5 1.13mg 23%
Fiber 3.9g 8.6g 19%
Calories 226kcal 584kcal 18%
Sodium 397mg 9mg 17%
Potassium 209mg 645mg 13%
Vitamin K 15.3µg 0µg 13%
Cholesterol 28mg 0mg 9%
Starch 14.78g 6%
Choline 32mg 55.1mg 4%
Vitamin A 20µg 3µg 2%
Vitamin C 0.4mg 1.4mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Calcium 89mg 78mg 1%
Carbs 19.85g 20g 0%
Net carbs 15.95g 11.4g N/A
Sugar 0.9g 2.62g N/A
Trans fat 0.467g N/A
Saturated fat 4.384g 4.455g 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g 0.014g 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 0g 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 Sunflower 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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
40%
Taco
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Taco
Taco is lower in Saturated fat (difference - 0.071g)
Which food is cheaper?
Taco
Taco is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 388mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.