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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.86 g
Fats:
12.7 g
Carbs:
19.85 g
Water:
57.02 g
Other:
1.57 g
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
Saturated fat:
Sat. Fat
4.384 g
Monounsaturated fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
3.042 g
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
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
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
