Flan vs. Heart of palm — In-Depth Nutrition Comparison
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How are flan and heart of palm different?
- Flan is higher in selenium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin B2, and vitamin C.
- Daily need coverage for copper for heart of palm is 70% higher.
- Flan contains 31 times more sodium than heart of palm. While flan contains 432mg of sodium, heart of palm contains only 14mg.
- Heart of palm has a lower glycemic index (32) than flan (66).
Flan, caramel custard, dry mix and Hearts of palm, raw are the varieties used in this article.
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.
| Contains more CalciumCalcium | +33.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +2942.9% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +1080.4% |
| Contains more IronIron | +2012.5% |
| Contains more CopperCopper | +4193.3% |
| Contains more ZincZinc | +9225% |
| Contains more PhosphorusPhosphorus | +13900% |
| Contains less SodiumSodium | -96.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.015mg | 0.644mg | 70% |
| Vitamin B6 | 0mg | 0.81mg | 62% |
| Potassium | 153mg | 1806mg | 49% |
| Selenium | 21.3µg | 0.7µg | 37% |
| Zinc | 0.04mg | 3.73mg | 34% |
| Carbs | 91.6g | 25.61g | 22% |
| Phosphorus | 1mg | 140mg | 20% |
| Iron | 0.08mg | 1.69mg | 20% |
| Sodium | 432mg | 14mg | 18% |
| Vitamin B2 | 0mg | 0.18mg | 14% |
| Calories | 348kcal | 115kcal | 12% |
| Vitamin C | 0mg | 8mg | 9% |
| Fiber | 0g | 1.5g | 6% |
| Folate | 0µg | 24µg | 6% |
| Vitamin B3 | 0mg | 0.9mg | 6% |
| Protein | 0g | 2.7g | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Magnesium | 0mg | 10mg | 2% |
| Polyunsaturated fat | 0.089g | 1% | |
| Calcium | 24mg | 18mg | 1% |
| Fats | 0g | 0.2g | 0% |
| Net carbs | 91.6g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Manganese | 0.007mg | 0% | |
| Saturated fat | 0.046g | 0% | |
| Monounsaturated fat | 0.005g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
91.6 g
Water:
7.8 g
Other:
0.6 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more CarbsCarbs | +257.7% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +791% |
| Contains more OtherOther | +231.7% |
