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Nachos vs. Yogurt parfait — In-Depth Nutrition Comparison

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Differences between nachos and yogurt parfait

  • Nachos have more vitamin E, phosphorus, vitamin K, selenium, and fiber, while yogurt parfait has more vitamin B12, vitamin C, and folate.
  • Yogurt parfait's daily need coverage for vitamin B12 is 34% higher.
  • Yogurt parfait contains 16 times less vitamin E than nachos. Nachos contain 4.08mg of vitamin E, while yogurt parfait contains 0.25mg.
  • The amount of sodium in yogurt parfait is lower.

The food types used in this comparison are Fast foods, nachos, with cheese and Yogurt parfait, lowfat, with fruit, and granola.

Infographic

Nachos vs Yogurt parfait 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
7
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%
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%
Contains more MagnesiumMagnesium +147.1%
Contains more PotassiumPotassium +91.5%
Contains more IronIron +53.1%
Contains more CopperCopper +18.5%
Contains more PhosphorusPhosphorus +112.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +120.5%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -84.3%
~equal in Zinc ~0.89mg

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
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Contains more Vitamin EVitamin E +1532%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1035.3%
Contains more CholineCholine +121.8%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B12Vitamin B12 +1157.1%
Contains more FolateFolate +410%
~equal in Vitamin B6 ~0.233mg

All nutrients comparison - raw data values

Nutrient Nachos Yogurt parfait DV% diff.
Monounsaturated fat 14.02g 0.307g 34%
Vitamin B12 0.07µg 0.88µg 34%
Polyunsaturated fat 5.04g 0.122g 33%
Fats 21.5g 1.01g 32%
Vitamin E 4.08mg 0.25mg 26%
Vitamin K 19.3µg 1.7µg 15%
Vitamin C 1.1mg 14.3mg 15%
Phosphorus 198mg 93mg 15%
Calories 343kcal 84kcal 13%
Starch 28.33g 12%
Sodium 313mg 49mg 11%
Folate 10µg 51µg 10%
Selenium 8.6µg 3.9µg 9%
Vitamin B5 0.38mg 8%
Manganese 0.187mg 8%
Fiber 3.2g 1.1g 8%
Saturated fat 2.173g 0.525g 7%
Magnesium 42mg 17mg 6%
Carbs 34.91g 15.86g 6%
Potassium 362mg 189mg 5%
Calcium 63mg 105mg 4%
Vitamin B1 0.123mg 0.07mg 4%
Choline 26.4mg 11.9mg 3%
Vitamin B2 0.133mg 0.173mg 3%
Vitamin A 5µg 30µg 3%
Iron 0.75mg 0.49mg 3%
Protein 4.32g 3.36g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B3 0.63mg 0.714mg 1%
Vitamin B6 0.215mg 0.233mg 1%
Copper 0.064mg 0.054mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 31.71g 14.76g N/A
Cholesterol 3mg 3mg 0%
Sugar 2.17g 11.68g N/A
Zinc 0.86mg 0.89mg 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
4
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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +2028.7%
Contains more CarbsCarbs +120.1%
Contains more OtherOther +136.7%
Contains more WaterWater +111.2%

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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated fat +4466.8%
Contains more Poly. FatPolyunsaturated fat +4031.1%
Contains less Sat. FatSaturated fat -75.8%

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/nutrients
  2. 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.