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Nachos vs. Flour — In-Depth Nutrition Comparison

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How are nachos and flour different?

  • Nachos are higher in vitamin E and vitamin K; however, flour is richer in vitamin B1, iron, selenium, folate, vitamin B3, vitamin B2, and manganese.
  • Daily need coverage for vitamin B1 for flour is 55% higher.
  • Nachos contain 157 times more sodium than flour. While nachos contain 313mg of sodium, flour contains only 2mg.

Fast foods, nachos, with cheese and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Nachos vs Flour 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.
Nachos
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +238.3%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +83.3%
Contains more IronIron +518.7%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +264.7%
Contains more SeleniumSelenium +294.2%

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.
Nachos
7
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6700%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6333.3%
Contains more CholineCholine +153.8%
Contains more Vitamin B1Vitamin B1 +538.2%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +837.1%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more FolateFolate +1730%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +2093.9%
Contains more WaterWater +213.8%
Contains more OtherOther +306.5%
Contains more ProteinProtein +139.1%
Contains more CarbsCarbs +118.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +16014.9%
Contains more Poly. FatPolyunsaturated fat +1120.3%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nachos Flour DV% diff.
Vitamin B1 0.123mg 0.785mg 55%
Iron 0.75mg 4.64mg 49%
Selenium 8.6µg 33.9µg 46%
Folate 10µg 183µg 43%
Monounsaturated fat 14.02g 0.087g 35%
Vitamin B3 0.63mg 5.904mg 33%
Fats 21.5g 0.98g 32%
Polyunsaturated fat 5.04g 0.413g 31%
Vitamin B2 0.133mg 0.494mg 28%
Vitamin E 4.08mg 0.06mg 27%
Manganese 0.187mg 0.682mg 22%
Vitamin K 19.3µg 0.3µg 16%
Carbs 34.91g 76.31g 14%
Sodium 313mg 2mg 14%
Vitamin B6 0.215mg 0.044mg 13%
Phosphorus 198mg 108mg 13%
Protein 4.32g 10.33g 12%
Starch 28.33g 12%
Copper 0.064mg 0.144mg 9%
Saturated fat 2.173g 0.155g 9%
Potassium 362mg 107mg 8%
Calcium 63mg 15mg 5%
Magnesium 42mg 22mg 5%
Choline 26.4mg 10.4mg 3%
Vitamin B12 0.07µg 0µg 3%
Fiber 3.2g 2.7g 2%
Calories 343kcal 364kcal 1%
Vitamin B5 0.38mg 0.438mg 1%
Vitamin A 5µg 0µg 1%
Zinc 0.86mg 0.7mg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 31.71g 73.61g N/A
Sugar 2.17g 0.27g N/A
Trans fat 0.058g N/A
Tryptophan 0.042mg 0.127mg 0%
Threonine 0.156mg 0.281mg 0%
Isoleucine 0.187mg 0.357mg 0%
Leucine 0.521mg 0.71mg 0%
Lysine 0.156mg 0.228mg 0%
Methionine 0.094mg 0.183mg 0%
Phenylalanine 0.229mg 0.52mg 0%
Valine 0.25mg 0.415mg 0%
Histidine 0.135mg 0.23mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nachos Flour
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
24%
Nachos
46%
Flour
Minerals Daily Need Coverage Score
35%
Nachos
59%
Flour

Comparison summary

Which food is cheaper?
Nachos
Nachos is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 2.018g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 3)
Which food is richer in minerals?
?
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.
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.