Taco vs. Taco salad — In-Depth Nutrition Comparison

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A recap on differences between taco and taco salad

Taco has more vitamin B12, phosphorus, selenium, and polyunsaturated fat; however, taco salad is higher in vitamin B2 and folate.
Taco covers your daily vitamin B12 needs 25% more than taco salad.
Taco salad contains 4 times less selenium than taco. Taco contains 9.2µg of selenium, while taco salad contains 2.2µg.
Taco salad has less saturated fat.

Food varieties used in this article are Fast foods, taco with beef, cheese, and lettuce, hard shell and Fast foods, taco salad.

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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.

Taco

Taco salad

Contains more MagnesiumMagnesium	+23.1%
Contains more ZincZinc	+28.7%
Contains more PhosphorusPhosphorus	+147.2%
Contains more ManganeseManganese	+49.1%
Contains more SeleniumSelenium	+318.2%

Contains more CopperCopper

+46.8%

~equal in Calcium ~97mg

~equal in Potassium ~210mg

~equal in Iron ~1.15mg

~equal in Sodium ~385mg

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 salad

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+33.1%
Contains more Vitamin B12Vitamin B12	+190.6%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+37.3%

Contains more Vitamin CVitamin C	+350%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B6Vitamin B6	+22.2%
Contains more FolateFolate	+121.1%

~equal in Vitamin B1 ~0.05mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.93µg	0.32µg	25%
Fiber	3.9g		16%
Phosphorus	178mg	72mg	15%
Vitamin B5		0.68mg	14%
Polyunsaturated fat	3.042g	0.883g	14%
Vitamin K	15.3µg		13%
Selenium	9.2µg	2.2µg	13%
Vitamin B2	0.06mg	0.18mg	9%
Fats	12.7g	7.46g	8%
Starch	14.78g		6%
Folate	19µg	42µg	6%
Monounsaturated fat	4.411g	2.606g	5%
Saturated fat	4.384g	3.446g	4%
Protein	8.86g	6.68g	4%
Manganese	0.249mg	0.167mg	4%
Vitamin E	0.6mg		4%
Calories	226kcal	141kcal	4%
Zinc	1.75mg	1.36mg	4%
Copper	0.077mg	0.113mg	4%
Vitamin B3	1.65mg	1.24mg	3%
Carbs	19.85g	11.91g	3%
Choline	32mg	23.3mg	2%
Cholesterol	28mg	22mg	2%
Vitamin B6	0.09mg	0.11mg	2%
Vitamin C	0.4mg	1.8mg	2%
Vitamin A	20µg		2%
Calcium	89mg	97mg	1%
Iron	1.19mg	1.15mg	1%
Magnesium	32mg	26mg	1%
Vitamin D	4IU		1%
Vitamin D	0.1µg		1%
Sodium	397mg	385mg	1%
Net carbs	15.95g	11.91g	N/A
Potassium	209mg	210mg	0%
Sugar	0.9g		N/A
Vitamin B1	0.05mg	0.05mg	0%
Trans fat	0.467g		N/A
Tryptophan		0.075mg	0%
Threonine		0.254mg	0%
Isoleucine		0.311mg	0%
Leucine		0.549mg	0%
Lysine		0.486mg	0%
Methionine		0.145mg	0%
Phenylalanine		0.277mg	0%
Valine		0.343mg	0%
Histidine		0.201mg	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