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Flour vs. Nachos — In-Depth Nutrition Comparison

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How are flour and nachos different?

  • Flour is higher in vitamin B1, iron, selenium, folate, vitamin B3, vitamin B2, and manganese; however, nachos are richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin B1 for flour is 55% higher.
  • Flour contains 18 times more folate than nachos. While flour contains 183µg of folate, nachos contain only 10µg.
  • Flour has less sodium.

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

Infographic

Flour vs Nachos infographic
Infographic link

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.
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%
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%
Contains more IronIron +518.7%
Contains more CopperCopper +125%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +264.7%
Contains more SeleniumSelenium +294.2%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +238.3%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +83.3%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +139.1%
Contains more CarbsCarbs +118.6%
Contains more FatsFats +2093.9%
Contains more WaterWater +213.8%
Contains more OtherOther +306.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +16014.9%
Contains more Poly. FatPolyunsaturated fat +1120.3%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.