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  6. Taco vs. Watercress

Taco vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between taco and watercress

  • Taco has more vitamin B12, phosphorus, selenium, zinc, and fiber, while watercress has more vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 196% more than taco.
  • The amount of saturated fat in watercress is lower.

These are the specific foods used in this comparison Fast foods, taco with beef, cheese and lettuce, hard shell and Watercress, raw.

Infographic

Taco vs Watercress 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
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +495%
Contains more ZincZinc +1490.9%
Contains more PhosphorusPhosphorus +196.7%
Contains more SeleniumSelenium +922.2%
Contains more CalciumCalcium +34.8%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -89.7%
~equal in Copper ~0.077mg
~equal in Manganese ~0.244mg

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
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +255.6%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +1534%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +285.2%
Contains more FatsFats +12600%
Contains more CarbsCarbs +1438.8%
Contains more OtherOther +30.8%
Contains more WaterWater +66.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +55037.5%
Contains more Poly. FatPolyunsaturated fat +8591.4%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco Watercress
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 Watercress DV% diff.
Vitamin K 15.3µg 250µg 196%
Vitamin C 0.4mg 43mg 47%
Vitamin B12 0.93µg 0µg 39%
Saturated fat 4.384g 0.027g 20%
Polyunsaturated fat 3.042g 0.035g 20%
Fats 12.7g 0.1g 19%
Phosphorus 178mg 60mg 17%
Vitamin A 20µg 160µg 16%
Sodium 397mg 41mg 15%
Selenium 9.2µg 0.9µg 15%
Zinc 1.75mg 0.11mg 15%
Fiber 3.9g 0.5g 14%
Protein 8.86g 2.3g 13%
Iron 1.19mg 0.2mg 12%
Monounsaturated fat 4.411g 0.008g 11%
Calories 226kcal 11kcal 11%
Cholesterol 28mg 0mg 9%
Vitamin B3 1.65mg 0.2mg 9%
Vitamin B5 0.31mg 6%
Starch 14.78g 6%
Carbs 19.85g 1.29g 6%
Vitamin B2 0.06mg 0.12mg 5%
Potassium 209mg 330mg 4%
Choline 32mg 9mg 4%
Folate 19µg 9µg 3%
Magnesium 32mg 21mg 3%
Calcium 89mg 120mg 3%
Vitamin B6 0.09mg 0.129mg 3%
Vitamin E 0.6mg 1mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 15.95g 0.79g N/A
Sugar 0.9g 0.2g N/A
Copper 0.077mg 0.077mg 0%
Manganese 0.249mg 0.244mg 0%
Trans fat 0.467g 0g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g 0g 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 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
40%
Taco
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 4.357g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
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
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.