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Taco vs. Yogurt parfait — In-Depth Nutrition Comparison

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A recap on differences between taco and yogurt parfait

  • Taco has more phosphorus, vitamin K, fiber, selenium, and iron; however, yogurt parfait is higher in vitamin C, vitamin B6, and vitamin B2.
  • Taco covers your daily saturated fat needs 19% more than yogurt parfait.
  • Yogurt parfait contains 9 times less vitamin K than taco. Taco contains 15.3µg of vitamin K, while yogurt parfait contains 1.7µg.
  • Yogurt parfait has less saturated fat.

Food varieties used in this article are Fast foods, taco with beef, cheese and lettuce, hard shell and Yogurt parfait, lowfat, with fruit and granola.

Infographic

Taco vs Yogurt parfait 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
7
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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Contains more MagnesiumMagnesium +88.2%
Contains more IronIron +142.9%
Contains more CopperCopper +42.6%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +91.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +135.9%
Contains more CalciumCalcium +18%
Contains less SodiumSodium -87.7%
~equal in Potassium ~189mg

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
4
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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B3Vitamin B3 +131.1%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +168.9%
Contains more Vitamin CVitamin C +3475%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +188.3%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more FolateFolate +168.4%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0.88µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more ProteinProtein +163.7%
Contains more FatsFats +1157.4%
Contains more CarbsCarbs +25.2%
Contains more OtherOther +98.7%
Contains more WaterWater +38.5%

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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated fat +1336.8%
Contains more Poly. FatPolyunsaturated fat +2393.4%
Contains less Sat. FatSaturated fat -88%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Yogurt parfait DV% diff.
Polyunsaturated fat 3.042g 0.122g 19%
Fats 12.7g 1.01g 18%
Saturated fat 4.384g 0.525g 18%
Sodium 397mg 49mg 15%
Vitamin C 0.4mg 14.3mg 15%
Phosphorus 178mg 93mg 12%
Protein 8.86g 3.36g 11%
Fiber 3.9g 1.1g 11%
Vitamin B6 0.09mg 0.233mg 11%
Manganese 0.249mg 11%
Vitamin K 15.3µg 1.7µg 11%
Monounsaturated fat 4.411g 0.307g 10%
Selenium 9.2µg 3.9µg 10%
Iron 1.19mg 0.49mg 9%
Vitamin B2 0.06mg 0.173mg 9%
Folate 19µg 51µg 8%
Cholesterol 28mg 3mg 8%
Zinc 1.75mg 0.89mg 8%
Calories 226kcal 84kcal 7%
Starch 14.78g 6%
Vitamin B3 1.65mg 0.714mg 6%
Choline 32mg 11.9mg 4%
Magnesium 32mg 17mg 4%
Copper 0.077mg 0.054mg 3%
Calcium 89mg 105mg 2%
Vitamin B1 0.05mg 0.07mg 2%
Vitamin E 0.6mg 0.25mg 2%
Vitamin B12 0.93µg 0.88µg 2%
Carbs 19.85g 15.86g 1%
Vitamin A 20µg 30µg 1%
Potassium 209mg 189mg 1%
Net carbs 15.95g 14.76g N/A
Vitamin D 4IU 4IU 0%
Sugar 0.9g 11.68g N/A
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.467g 0g N/A
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 Yogurt parfait
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
27%
Yogurt parfait
Minerals Daily Need Coverage Score
40%
Taco
19%
Yogurt parfait

Comparison summary

Which food is lower in Cholesterol?
Yogurt parfait
Yogurt parfait is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Yogurt parfait
Yogurt parfait contains less Sodium (difference - 348mg)
Which food is lower in Saturated fat?
Yogurt parfait
Yogurt parfait is lower in Saturated fat (difference - 3.859g)
Which food is lower in glycemic index?
Yogurt parfait
Yogurt parfait is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Taco
Taco is lower in Sugar (difference - 10.78g)
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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.