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Wheat vs. Taco salad — In-Depth Nutrition Comparison

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How are wheat and taco salad different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, iron, magnesium, zinc, and vitamin B6 than taco salad.
  • Daily need coverage for selenium for wheat is 159% higher.
  • Wheat contains 18 times more manganese than taco salad. While wheat contains 3.012mg of manganese, taco salad contains only 0.167mg.

Wheat, durum and Fast foods, taco salad are the varieties used in this article.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +453.8%
Contains more PotassiumPotassium +105.2%
Contains more IronIron +206.1%
Contains more CopperCopper +389.4%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +605.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1703.6%
Contains more SeleniumSelenium +3963.6%
Contains more CalciumCalcium +185.3%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +738%
Contains more Vitamin B3Vitamin B3 +443.4%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +280.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~42µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +104.8%
Contains more CarbsCarbs +497.2%
Contains more OtherOther +11.3%
Contains more FatsFats +202%
Contains more WaterWater +561.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +657.6%
~equal in Polyunsaturated fat ~0.883g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Taco salad DV% diff.
Selenium 89.4µg 2.2µg 159%
Manganese 3.012mg 0.167mg 124%
Phosphorus 508mg 72mg 62%
Copper 0.553mg 0.113mg 49%
Vitamin B3 6.738mg 1.24mg 34%
Vitamin B1 0.419mg 0.05mg 31%
Iron 3.52mg 1.15mg 30%
Magnesium 144mg 26mg 28%
Zinc 4.16mg 1.36mg 25%
Vitamin B6 0.419mg 0.11mg 24%
Carbs 71.13g 11.91g 20%
Sodium 2mg 385mg 17%
Protein 13.68g 6.68g 14%
Saturated fat 0.454g 3.446g 14%
Vitamin B12 0µg 0.32µg 13%
Calories 339kcal 141kcal 10%
Fats 2.47g 7.46g 8%
Potassium 431mg 210mg 7%
Cholesterol 0mg 22mg 7%
Calcium 34mg 97mg 6%
Monounsaturated fat 0.344g 2.606g 6%
Vitamin B2 0.121mg 0.18mg 5%
Vitamin B5 0.935mg 0.68mg 5%
Choline 23.3mg 4%
Vitamin C 0mg 1.8mg 2%
Polyunsaturated fat 0.978g 0.883g 1%
Net carbs 71.13g 11.91g N/A
Folate 43µg 42µg 0%
Tryptophan 0.176mg 0.075mg 0%
Threonine 0.366mg 0.254mg 0%
Isoleucine 0.533mg 0.311mg 0%
Leucine 0.934mg 0.549mg 0%
Lysine 0.303mg 0.486mg 0%
Methionine 0.221mg 0.145mg 0%
Phenylalanine 0.681mg 0.277mg 0%
Valine 0.594mg 0.343mg 0%
Histidine 0.322mg 0.201mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Taco salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
18%
Taco salad
Minerals Daily Need Coverage Score
168%
Wheat
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 383mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 2.992g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 50)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.