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Taco vs. Veggie burger — In-Depth Nutrition Comparison

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How are taco and veggie burgers different?

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, selenium, vitamin B6, iron, vitamin B2, and copper than taco.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Taco contains 3 times more saturated fat than veggie burgers. While taco contains 4.384g of saturated fat, veggie burgers contain only 1.44g.
  • Taco has a lower glycemic index (39) than veggie burgers (59).

Fast foods, taco with beef, cheese, and lettuce, hard shell and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Taco vs Veggie burger 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.
Taco
2
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more ZincZinc +38.9%
Contains less SodiumSodium -30.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +102.5%
Contains more CopperCopper +159.7%
Contains more PhosphorusPhosphorus +15.7%
Contains more ManganeseManganese +281.9%
Contains more SeleniumSelenium +145.7%

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
5
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +264.3%
Contains more CholineCholine +64.9%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +306.7%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin B12Vitamin B12 +116.1%
Contains more FolateFolate +552.6%

All nutrients comparison - raw data values

Nutrient Taco Veggie burger DV% diff.
Vitamin B1 0.05mg 2.651mg 217%
Vitamin B12 0.93µg 2.01µg 45%
Manganese 0.249mg 0.951mg 31%
Folate 19µg 124µg 26%
Selenium 9.2µg 22.6µg 24%
Vitamin B6 0.09mg 0.303mg 16%
Iron 1.19mg 2.41mg 15%
Protein 8.86g 15.7g 14%
Vitamin B2 0.06mg 0.244mg 14%
Copper 0.077mg 0.2mg 14%
Saturated fat 4.384g 1.44g 13%
Vitamin B3 1.65mg 3.753mg 13%
Fats 12.7g 6.3g 10%
Vitamin K 15.3µg 4.2µg 9%
Cholesterol 28mg 5mg 8%
Sodium 397mg 569mg 7%
Polyunsaturated fat 3.042g 2.023g 7%
Monounsaturated fat 4.411g 1.778g 7%
Vitamin B5 0.289mg 6%
Magnesium 32mg 56mg 6%
Calcium 89mg 136mg 5%
Vitamin C 0.4mg 4.5mg 5%
Phosphorus 178mg 206mg 4%
Starch 14.78g 5.78g 4%
Zinc 1.75mg 1.26mg 4%
Fiber 3.9g 4.9g 4%
Potassium 209mg 333mg 4%
Choline 32mg 19.4mg 2%
Calories 226kcal 177kcal 2%
Vitamin E 0.6mg 0.23mg 2%
Vitamin A 20µg 1µg 2%
Carbs 19.85g 14.27g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 15.95g 9.37g N/A
Sugar 0.9g 1.07g N/A
Trans fat 0.467g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.3g 0.13g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.166g 0.081g 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 0g 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
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +101.6%
Contains more CarbsCarbs +39.1%
Contains more ProteinProtein +77.2%
Contains more OtherOther +60.5%
~equal in Water ~61.21g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +148.1%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains less Sat. FatSaturated fat -67.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Taco
2
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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +155.7%
Contains more FructoseFructose +130.8%
Contains more SucroseSucrose +55%
Contains more GlucoseGlucose +30%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.