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Flour vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between flour and taco

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and manganese, while taco has more vitamin B12.
  • Flour covers your daily need for vitamin B1, 61% more than taco.
  • Flour contains 10 times more folate than taco. While flour contains 183µg of folate, taco contains only 19µg.
  • The amount of saturated fat in flour is lower.
  • Taco has a lower glycemic index. The glycemic index of taco is 39, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Flour vs Taco 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.
Flour
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%
Taco
Taco
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more IronIron +289.9%
Contains more CopperCopper +87%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +173.9%
Contains more SeleniumSelenium +268.5%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +493.3%
Contains more PotassiumPotassium +95.3%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +64.8%

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
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Taco
Taco
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 1.5% 6.7% 12% 13% 14% 31% 0% 21% 116% 38% 14%
Contains more Vitamin B1Vitamin B1 +1470%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +863.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +104.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5000%

All nutrients comparison - raw data values

Nutrient Flour Taco DV% diff.
Vitamin B1 0.785mg 0.05mg 61%
Selenium 33.9µg 9.2µg 45%
Iron 4.64mg 1.19mg 43%
Folate 183µg 19µg 41%
Vitamin B12 0µg 0.93µg 39%
Vitamin B2 0.494mg 0.06mg 33%
Vitamin B3 5.904mg 1.65mg 27%
Carbs 76.31g 19.85g 19%
Manganese 0.682mg 0.249mg 19%
Saturated fat 0.155g 4.384g 19%
Fats 0.98g 12.7g 18%
Polyunsaturated fat 0.413g 3.042g 18%
Sodium 2mg 397mg 17%
Vitamin K 0.3µg 15.3µg 13%
Monounsaturated fat 0.087g 4.411g 11%
Zinc 0.7mg 1.75mg 10%
Phosphorus 108mg 178mg 10%
Cholesterol 0mg 28mg 9%
Vitamin B5 0.438mg 9%
Calories 364kcal 226kcal 7%
Calcium 15mg 89mg 7%
Copper 0.144mg 0.077mg 7%
Starch 14.78g 6%
Fiber 2.7g 3.9g 5%
Vitamin E 0.06mg 0.6mg 4%
Vitamin B6 0.044mg 0.09mg 4%
Choline 10.4mg 32mg 4%
Protein 10.33g 8.86g 3%
Potassium 107mg 209mg 3%
Magnesium 22mg 32mg 2%
Vitamin A 0µg 20µg 2%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Protein per 100 calories 2.8g 3.9g N/A
Calories per 10 g protein 352kcal 255kcal N/A
Weight per 100 calories 27g 44g N/A
Unsaturated / Saturated Fat ratio 3.2 1.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 73.61g 15.95g N/A
Sugar 0.27g 0.9g N/A
Trans fat 0.467g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
Taco
Taco
3
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +16.6%
Contains more CarbsCarbs +284.4%
Contains more FatsFats +1195.9%
Contains more WaterWater +378.4%
Contains more OtherOther +241.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +4970.1%
Contains more Poly. FatPolyunsaturated fat +636.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.