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  6. Yogurt parfait vs. Taco salad

Yogurt parfait vs. Taco salad — In-Depth Nutrition Comparison

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What are the main differences between yogurt parfait and taco salad?

  • Yogurt parfait is richer in vitamin B12, vitamin C, and vitamin B6, yet taco salad is richer in fats, iron, protein, and copper.
  • Yogurt parfait's daily need coverage for vitamin B12 is 23% higher.
  • Yogurt parfait has 8 times more vitamin C than taco salad. Yogurt parfait has 14.3mg of vitamin C, while taco salad has 1.8mg.
  • Yogurt parfait contains less saturated fat.

We used Yogurt parfait, lowfat, with fruit, and granola and Fast foods, taco salad types in this comparison.

Infographic

Yogurt parfait vs Taco salad infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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 PhosphorusPhosphorus +29.2%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +77.3%
Contains more MagnesiumMagnesium +52.9%
Contains more PotassiumPotassium +11.1%
Contains more IronIron +134.7%
Contains more CopperCopper +109.3%
Contains more ZincZinc +52.8%
Contains more ManganeseManganese +∞%
~equal in Calcium ~97mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 48% 1.5% 10% 5% 18% 40% 13% 0% 54% 110% 4.3% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32%
Contains more Vitamin CVitamin C +694.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin B12Vitamin B12 +175%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +21.4%
Contains more Vitamin B3Vitamin B3 +73.7%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Yogurt parfait Taco salad DV% diff.
Vitamin B12 0.88µg 0.32µg 23%
Sodium 49mg 385mg 15%
Vitamin C 14.3mg 1.8mg 14%
Vitamin B5 0.68mg 14%
Saturated fat 0.525g 3.446g 13%
Fats 1.01g 7.46g 10%
Vitamin B6 0.233mg 0.11mg 9%
Iron 0.49mg 1.15mg 8%
Protein 3.36g 6.68g 7%
Copper 0.054mg 0.113mg 7%
Manganese 0.167mg 7%
Cholesterol 3mg 22mg 6%
Monounsaturated fat 0.307g 2.606g 6%
Polyunsaturated fat 0.122g 0.883g 5%
Fiber 1.1g 4%
Zinc 0.89mg 1.36mg 4%
Calories 84kcal 141kcal 3%
Phosphorus 93mg 72mg 3%
Vitamin A 30µg 3%
Selenium 3.9µg 2.2µg 3%
Vitamin B3 0.714mg 1.24mg 3%
Magnesium 17mg 26mg 2%
Vitamin E 0.25mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Folate 51µg 42µg 2%
Choline 11.9mg 23.3mg 2%
Carbs 15.86g 11.91g 1%
Vitamin D* 4 IU 1%
Vitamin D 0.1µg 1%
Calcium 105mg 97mg 1%
Potassium 189mg 210mg 1%
Vitamin B2 0.173mg 0.18mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 4g 4.7g N/A
Calories per 10 g protein 250kcal 211kcal N/A
Weight per 100 calories 119g 71g N/A
Unsaturated / Saturated Fat ratio 0.82 1 N/A
Net carbs 14.76g 11.91g N/A
Sugar 11.68g N/A
Tryptophan 0.075mg 0%
Threonine 0.254mg 0%
Isoleucine 0.311mg 0%
Leucine 0.549mg 0%
Lysine 0.486mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.277mg 0%
Valine 0.343mg 0%
Histidine 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 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 CarbsCarbs +33.2%
Contains more ProteinProtein +98.8%
Contains more FatsFats +638.6%
~equal in Water ~72.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 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 -84.8%
Contains more Mono. FatMonounsaturated fat +748.9%
Contains more Poly. FatPolyunsaturated fat +623.8%

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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. 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.