Which is healthier tacos or fajitas?

Taco has more Vitamin B12, Vitamin K, folate, Vitamin C, Vitamin E, calcium, and copper. Taco also is lower in sodium and cholesterol. On the other hand, fajita has more Vitamin B6, Vitamin B3, Fiber, Phosphorus, and Selenium. Fajita also has less sugar and saturated fats.

foodstruct.com - Taco vs Fajita - Health impact and Nutrition Comparison - Foodstruct

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Summary

Introduction

Fajitas and tacos are popular Mexican dishes that are now considered fast food. We’ll discuss their differences and similarities, focusing on nutrition and health impact.

What’s The Actual Difference?

Tacos and fajitas have a lot in common. They both have almost similar seasonings and tortillas. However, the main difference between fajita and taco is that tacos often have fresh lettuce, tomatoes, and other raw vegetables on top, while fajita ingredients are almost always grilled, including veggies.

Nutrition

At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in the nutrition of fajitas and tacos.

Calories

Tacos have two times more calories than fajitas. Fajitas have 135 calories per 100 g, while tacos have 206 calories per 100 g.

Minerals

The mineral amount of tacos is higher than that of fajitas.

Taco contains two times higher copper and five times higher calcium than fajitas. Iron, magnesium, and zinc are also higher in tacos. On the other hand, fajita has more potassium and phosphorus than taco. The amount of sodium is lower in tacos. Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Taco 6 : 2 Fajita Contains more Calcium +584.6% Contains more Iron +20.2% Contains more Magnesium +45.5% Contains less Sodium -50.3% Contains more Zinc +27.7% Contains more Copper +156.7% Contains more Phosphorus +55.6% Contains more Potassium +35.9% Taco Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 45% 23% 77% 19% 52% 48% 26% Fajita Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 38% 16% 119% 26% 105% 38% 10% Contains more Calcium +584.6% Contains more Iron +20.2% Contains more Magnesium +45.5% Contains less Sodium -50.3% Contains more Zinc +27.7% Contains more Copper +156.7% Contains more Phosphorus +55.6% Contains more Potassium +35.9%

Vitamins

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Tacos provide four times more folate, two times more Vitamin E, and 70 times more Vitamin K than fajitas. The amounts of Vitamin A, Vitamin C, and Vitamin B12, are also high in tacos. On the other hand, fajita contains three times more Vitamin B6 and Vitamin B2, also more Vitamin B1 and Vitamin B3 than tacos. Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Taco 7 : 5 Fajita Contains more Vitamin A +∞% Contains more Vitamin E +172.7% Contains more Vitamin C +∞% Contains more Folate +375% Contains more Vitamin B12 +72.2% Contains more Vitamin K +7550% Contains more Vitamin B1 +100% Contains more Vitamin B2 +255% Contains more Vitamin B3 +189.6% Contains more Vitamin B6 +330% Taco Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 12% 3% 2% 13% 14% 31% 0% 21% 15% 117% 39% Fajita Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1% Contains more Vitamin A +∞% Contains more Vitamin E +172.7% Contains more Vitamin C +∞% Contains more Folate +375% Contains more Vitamin B12 +72.2% Contains more Vitamin K +7550% Contains more Vitamin B1 +100% Contains more Vitamin B2 +255% Contains more Vitamin B3 +189.6% Contains more Vitamin B6 +330%

Glycemic index

The glycemic index of a fajita is equal to 42; a taco has a GI of 39. Both are considered low glycemic index foods.

Fats

Tacos have higher amounts of fats than fajitas. It has 12.7g of fats per 100 g, whereas a fajita has only 5.73 g per 100 g. Taco contains 4g saturated fats and 4g mono/polyunsaturated fats. Fajita provides 1.6g of saturated and 2g of monounsaturated fats.

Cholesterol

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Fajita contains four times higher cholesterol than a taco. It provides 88mg of cholesterol per 100g, whereas a taco contains only 28mg of cholesterol.

Carbs

The level of carbs in tacos is higher than in fajitas. It contains 19.85 g of carbs, whereas fajitas have 5.73g of carbs per 100g.

Acidity

The acidity of a fajita is about 12.6 (acidic), while that of a taco is 4.5 (acidic).

Health Impact

Diabetes

Based on several studies, there’s a link between eating red meat and developing type 2 diabetes. Red meat, mainly processed meats, is high in heme iron, which raises blood sugar levels [1]. Nevertheless, fajitas are considered the safest and low-carb fast food for diabetic people. The meat and vegetables in fajitas are grilled and have few carbs and no sugar. Fajitas can be diabetic-friendly if flour tortillas are substituted [2].

Cardiovascular Health

The majority of the sodium we consume comes from salt. The daily sodium allowance for adults is 2.3 g [3]. Excess sodium consumption is linked to high blood pressure, which increases the risk of heart disease and stroke. Furthermore, red meat contains saturated fats, which can clog arteries [4]. With these facts in mind, try to limit your consumption of processed red meat, as it is high in sodium and saturated fat.

Red meat allergy

People with red meat allergies are usually sensitive to cat serum albumin, which reacts with pork albumin. Common symptoms include urticaria, vomiting, and stomach cramps, with anaphylaxis occurring in rare cases [5]. Specific IgE antibodies to galactose-1,3-galactose (-Gal), an oligosaccharide found in non-primate mammals, are frequently associated with these cases.

References

foodstruct.com - Taco vs Fajita - Health impact and Nutrition Comparison - Foodstruct

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