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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 monounsaturated 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.

Infographic

Taco vs Taco salad 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
5
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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
6
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% 7.9% 12% 3% 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 6% 18% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 AVitamin A +126.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +121.1%
~equal in Vitamin B1 ~0.05mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
3
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +32.6%
Contains more FatsFats +70.2%
Contains more CarbsCarbs +66.7%
Contains more WaterWater +26.9%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
2
37% 37% 26%
Saturated Fat: Sat. Fat 4.384 g
Monounsaturated Fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
50% 38% 13%
Saturated Fat: Sat. Fat 3.446 g
Monounsaturated Fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Mono. FatMonounsaturated Fat +69.3%
Contains more Poly. FatPolyunsaturated fat +244.5%
Contains less Sat. FatSaturated Fat -21.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Taco salad Opinion
Calories 226kcal 141kcal Taco
Protein 8.86g 6.68g Taco
Fats 12.7g 7.46g Taco
Vitamin C 0.4mg 1.8mg Taco salad
Net carbs 15.95g 11.91g Taco
Carbs 19.85g 11.91g Taco
Cholesterol 28mg 22mg Taco salad
Vitamin D 4IU Taco
Magnesium 32mg 26mg Taco
Calcium 89mg 97mg Taco salad
Potassium 209mg 210mg Taco salad
Iron 1.19mg 1.15mg Taco
Sugar 0.9g Taco salad
Fiber 3.9g Taco
Copper 0.077mg 0.113mg Taco salad
Zinc 1.75mg 1.36mg Taco
Starch 14.78g Taco
Phosphorus 178mg 72mg Taco
Sodium 397mg 385mg Taco salad
Vitamin A 131IU 297IU Taco salad
Vitamin A 20µg Taco
Vitamin E 0.6mg Taco
Vitamin D 0.1µg Taco
Manganese 0.249mg 0.167mg Taco
Selenium 9.2µg 2.2µg Taco
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.06mg 0.18mg Taco salad
Vitamin B3 1.65mg 1.24mg Taco
Vitamin B5 0.68mg Taco salad
Vitamin B6 0.09mg 0.11mg Taco salad
Vitamin B12 0.93µg 0.32µg Taco
Vitamin K 15.3µg Taco
Folate 19µg 42µg Taco salad
Trans Fat 0.467g Taco salad
Choline 32mg 23.3mg Taco
Saturated Fat 4.384g 3.446g Taco salad
Monounsaturated Fat 4.411g 2.606g Taco
Polyunsaturated fat 3.042g 0.883g Taco
Tryptophan 0.075mg Taco salad
Threonine 0.254mg Taco salad
Isoleucine 0.311mg Taco salad
Leucine 0.549mg Taco salad
Lysine 0.486mg Taco salad
Methionine 0.145mg Taco salad
Phenylalanine 0.277mg Taco salad
Valine 0.343mg Taco salad
Histidine 0.201mg Taco salad
Fructose 0.3g Taco
Omega-3 - EPA 0.005g Taco
Omega-3 - ALA 0.166g Taco
Omega-3 - DPA 0.006g Taco
Omega-3 - Eicosatrienoic acid 0.001g Taco
Omega-6 - Gamma-linoleic acid 0.002g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Taco
Omega-6 - Eicosadienoic acid 0.004g Taco
Omega-6 - Linoleic acid 2.708g Taco

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco Taco salad
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
19%
Taco salad
Minerals Daily Need Coverage Score
40%
Taco
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Taco salad
Taco salad is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Taco salad
Taco salad contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Taco salad
Taco salad is lower in Saturated Fat (difference - 0.938g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.