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Flan vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between flan and cocoa bean

  • Flan has less copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 399% more than flan.
  • Flan has 23 times more sodium than cocoa bean. While flan has 432mg of sodium, cocoa bean has only 19mg.

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

Infographic

Flan vs Cocoa bean 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.
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%
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%
Contains more SeleniumSelenium +61.4%
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%

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.
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%
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%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flan Cocoa bean DV% diff.
Copper 0.015mg 3.607mg 399%
Iron 0.08mg 15.52mg 193%
Manganese 0.007mg 3.737mg 162%
Fiber 0g 29.8g 119%
Magnesium 0mg 476mg 113%
Phosphorus 1mg 728mg 104%
Potassium 153mg 2509mg 69%
Zinc 0.04mg 6.37mg 58%
Protein 0g 18.1g 36%
Vitamin B2 0mg 0.46mg 35%
Saturated fat 7.76g 35%
Caffeine 0mg 78mg 20%
Fats 0g 13.1g 20%
Sodium 432mg 19mg 18%
Selenium 21.3µg 13.2µg 15%
Vitamin B3 0mg 2.4mg 15%
Carbs 91.6g 58.3g 11%
Monounsaturated fat 4.39g 11%
Calcium 24mg 111mg 9%
Vitamin B1 0mg 0.11mg 9%
Vitamin B6 0mg 0.118mg 9%
Folate 0µg 32µg 8%
Calories 348kcal 220kcal 6%
Vitamin B5 0mg 0.254mg 5%
Polyunsaturated fat 0.42g 3%
Choline 11.4mg 2%
Vitamin K 2.4µg 2%
Vitamin E 0.1mg 1%
Net carbs 91.6g 28.5g N/A
Sugar 1.76g N/A
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Macronutrient Comparison

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

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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. Flan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169602/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.