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Yogurt parfait vs. Nachos — In-Depth Nutrition Comparison

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Differences between yogurt parfait and nachos

  • Yogurt parfait has more vitamin B12, vitamin C, and folate, while nachos have more vitamin E, phosphorus, vitamin K, selenium, and fiber.
  • Yogurt parfait's daily need coverage for vitamin B12 is 34% higher.
  • Nachos contain 13 times less vitamin C than yogurt parfait. Yogurt parfait contains 14.3mg of vitamin C, while nachos contain 1.1mg.
  • The amount of saturated fat in yogurt parfait is lower.

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

Infographic

Yogurt parfait vs Nachos 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.
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%
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%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -84.3%
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 SeleniumSelenium +120.5%
~equal in Zinc ~0.86mg

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.
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%
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%
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%
Contains more Vitamin EVitamin E +1532%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more Vitamin KVitamin K +1035.3%
Contains more CholineCholine +121.8%
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Yogurt parfait Nachos DV% diff.
Monounsaturated fat 0.307g 14.02g 34%
Vitamin B12 0.88µg 0.07µg 34%
Polyunsaturated fat 0.122g 5.04g 33%
Fats 1.01g 21.5g 32%
Vitamin E 0.25mg 4.08mg 26%
Vitamin K 1.7µg 19.3µg 15%
Vitamin C 14.3mg 1.1mg 15%
Phosphorus 93mg 198mg 15%
Calories 84kcal 343kcal 13%
Starch 28.33g 12%
Sodium 49mg 313mg 11%
Folate 51µg 10µg 10%
Selenium 3.9µg 8.6µg 9%
Vitamin B5 0.38mg 8%
Manganese 0.187mg 8%
Fiber 1.1g 3.2g 8%
Saturated fat 0.525g 2.173g 7%
Magnesium 17mg 42mg 6%
Carbs 15.86g 34.91g 6%
Potassium 189mg 362mg 5%
Calcium 105mg 63mg 4%
Vitamin B1 0.07mg 0.123mg 4%
Choline 11.9mg 26.4mg 3%
Vitamin B2 0.173mg 0.133mg 3%
Vitamin A 30µg 5µg 3%
Iron 0.49mg 0.75mg 3%
Protein 3.36g 4.32g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B3 0.714mg 0.63mg 1%
Vitamin B6 0.233mg 0.215mg 1%
Copper 0.054mg 0.064mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 14.76g 31.71g N/A
Cholesterol 3mg 3mg 0%
Sugar 11.68g 2.17g N/A
Zinc 0.89mg 0.86mg 0%
Trans fat 0g 0.058g 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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
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
Contains more WaterWater +111.2%
Contains more ProteinProtein +28.6%
Contains more FatsFats +2028.7%
Contains more CarbsCarbs +120.1%
Contains more OtherOther +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 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 -75.8%
Contains more Mono. FatMonounsaturated fat +4466.8%
Contains more Poly. FatPolyunsaturated fat +4031.1%

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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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.