Yogurt parfait vs. Taco — In-Depth Nutrition Comparison

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A recap on differences between yogurt parfait and taco

Yogurt parfait has more vitamin C, vitamin B6, and vitamin B2; however, taco is higher in phosphorus, vitamin K, fiber, selenium, and iron.
Taco covers your daily saturated fat needs 19% more than yogurt parfait.
Taco contains 36 times less vitamin C than yogurt parfait. Yogurt parfait contains 14.3mg of vitamin C, while taco contains 0.4mg.
Yogurt parfait has less sodium.

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

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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.

Yogurt parfait

Taco

Contains more CalciumCalcium	+18%
Contains less SodiumSodium	-87.7%

Contains more MagnesiumMagnesium	+88.2%
Contains more PotassiumPotassium	+10.6%
Contains more IronIron	+142.9%
Contains more CopperCopper	+42.6%
Contains more ZincZinc	+96.6%
Contains more PhosphorusPhosphorus	+91.4%
Contains more SeleniumSelenium	+135.9%

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.

Yogurt parfait

Taco

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%

Contains more Vitamin EVitamin E	+140%
Contains more Vitamin B3Vitamin B3	+131.1%
Contains more Vitamin KVitamin K	+800%
Contains more CholineCholine	+168.9%

~equal in Vitamin D ~0.1µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0.93µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.122g	3.042g	19%
Fats	1.01g	12.7g	18%
Saturated fat	0.525g	4.384g	18%
Sodium	49mg	397mg	15%
Vitamin C	14.3mg	0.4mg	15%
Phosphorus	93mg	178mg	12%
Protein	3.36g	8.86g	11%
Fiber	1.1g	3.9g	11%
Vitamin B6	0.233mg	0.09mg	11%
Manganese		0.249mg	11%
Vitamin K	1.7µg	15.3µg	11%
Monounsaturated fat	0.307g	4.411g	10%
Selenium	3.9µg	9.2µg	10%
Iron	0.49mg	1.19mg	9%
Vitamin B2	0.173mg	0.06mg	9%
Folate	51µg	19µg	8%
Cholesterol	3mg	28mg	8%
Zinc	0.89mg	1.75mg	8%
Calories	84kcal	226kcal	7%
Starch		14.78g	6%
Vitamin B3	0.714mg	1.65mg	6%
Choline	11.9mg	32mg	4%
Magnesium	17mg	32mg	4%
Copper	0.054mg	0.077mg	3%
Calcium	105mg	89mg	2%
Vitamin B1	0.07mg	0.05mg	2%
Vitamin E	0.25mg	0.6mg	2%
Vitamin B12	0.88µg	0.93µg	2%
Carbs	15.86g	19.85g	1%
Vitamin A	30µg	20µg	1%
Potassium	189mg	209mg	1%
Net carbs	14.76g	15.95g	N/A
Vitamin D	4IU	4IU	0%
Sugar	11.68g	0.9g	N/A
Vitamin D	0.1µg	0.1µg	0%
Trans fat	0g	0.467g	N/A
Fructose		0.3g	0%
Omega-3 - EPA	0g	0.005g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-3 - DPA	0g	0.006g	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