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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, vitamin B2, and caffeine than cocoa bean.
  • Cocoa bean covers your daily need for copper, 399% more than flan.

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
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.
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flan Cocoa bean
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 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%

Which food is preferable for your diet?

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

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. 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.