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  6. Cocoa bean vs. Flan

Cocoa bean vs. Flan — In-Depth Nutrition Comparison

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Summary of differences between Cocoa bean and Flan

  • Flan has less Copper, Iron, Manganese, Fiber, Magnesium, Phosphorus, Potassium, Zinc, and Vitamin B2 than Cocoa bean.
  • Cocoa bean covers your daily need of Copper 399% more than Flan.
  • Cocoa bean has less Sodium.

These are the specific foods used in this comparison Cocoa, dry powder, unsweetened, processed with alkali and Flan, caramel custard, dry mix.

Infographic

Cocoa bean vs Flan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Flan
Flan
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.2% 14% 3% 5% 1.1% 0.43% 56% 0.91% 116%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +1539.9%
Contains more IronIron +19300%
Contains more CopperCopper +23946.7%
Contains more ZincZinc +15825%
Contains more PhosphorusPhosphorus +72700%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +53285.7%
Contains more SeleniumSelenium +61.4%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Flan
Flan
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Flan
Flan
2
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +1200%
Contains more CarbsCarbs +57.1%
Contains more WaterWater +188.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Flan Opinion
Calories 220kcal 348kcal Flan
Protein 18.1g 0g Cocoa bean
Fats 13.1g 0g Cocoa bean
Net carbs 28.5g 91.6g Flan
Carbs 58.3g 91.6g Flan
Magnesium 476mg 0mg Cocoa bean
Calcium 111mg 24mg Cocoa bean
Potassium 2509mg 153mg Cocoa bean
Iron 15.52mg 0.08mg Cocoa bean
Sugar 1.76g Flan
Fiber 29.8g 0g Cocoa bean
Copper 3.607mg 0.015mg Cocoa bean
Zinc 6.37mg 0.04mg Cocoa bean
Phosphorus 728mg 1mg Cocoa bean
Sodium 19mg 432mg Cocoa bean
Vitamin E 0.1mg Cocoa bean
Manganese 3.737mg 0.007mg Cocoa bean
Selenium 13.2µg 21.3µg Flan
Vitamin B1 0.11mg 0mg Cocoa bean
Vitamin B2 0.46mg 0mg Cocoa bean
Vitamin B3 2.4mg 0mg Cocoa bean
Vitamin B5 0.254mg 0mg Cocoa bean
Vitamin B6 0.118mg 0mg Cocoa bean
Vitamin K 2.4µg Cocoa bean
Folate 32µg 0µg Cocoa bean
Choline 11.4mg Cocoa bean
Saturated Fat 7.76g Flan
Monounsaturated Fat 4.39g Cocoa bean
Polyunsaturated fat 0.42g Cocoa bean
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Flan
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
20%
Cocoa bean
0%
Flan
Minerals Daily Need Coverage Score
343%
Cocoa bean
20%
Flan

Comparison summary

Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated Fat?
Flan
Flan is lower in Saturated Fat (difference - 7.76g)
Which food is cheaper?
Flan
Flan is cheaper (difference - $2.6)
Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 413mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean 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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients
  2. Flan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169602/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.