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Flour vs. Pico de gallo — In-Depth Nutrition Comparison

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How are Flour and Pico de gallo different?

  • Flour is higher than Pico de gallo in Iron.
  • Flour covers your daily need of Iron 58% more than Pico de gallo.

Wheat flour, white, all-purpose, enriched, bleached and PACE, Pico De Gallo types were used in this article.

Infographic

Flour vs Pico de gallo 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -99.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -99.6%

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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +713.5%
Contains more Water +638.3%
Contains more Other +469.6%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +713.5%
Contains more Water +638.3%
Contains more Other +469.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pico de gallo Opinion
Net carbs 73.61g 9.38g Flour
Protein 10.33g 0g Flour
Fats 0.98g 0g Flour
Carbs 76.31g 9.38g Flour
Calories 364kcal 31kcal Flour
Sugar 0.27g 6.25g Flour
Fiber 2.7g Flour
Calcium 15mg 0mg Flour
Iron 4.64mg 0mg Flour
Magnesium 22mg Flour
Phosphorus 108mg Flour
Potassium 107mg Flour
Sodium 2mg 469mg Flour
Zinc 0.7mg Flour
Copper 0.144mg Flour
Manganese 0.682mg Flour
Selenium 33.9µg Flour
Vitamin A 0IU 313IU Pico de gallo
Vitamin E 0.06mg Flour
Vitamin C 0mg 3.8mg Pico de gallo
Vitamin B1 0.785mg Flour
Vitamin B2 0.494mg Flour
Vitamin B3 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg Flour
Folate 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0g Pico de gallo
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pico de gallo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
3%
Pico de gallo
Minerals Daily Need Coverage Score
59%
Flour
6%
Pico de gallo

Comparison summary

Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 72)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 5.98g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 467mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.