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Flan vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between flan and pudding?

  • Flan is richer in selenium, while pudding is higher in vitamin B12, phosphorus, vitamin B2, copper, calcium, and vitamin B5.
  • Flan's daily need coverage for selenium is 32% higher.
  • Pudding has 4 times less sodium than flan. Flan has 432mg of sodium, while pudding has 98mg.
  • Flan has a higher glycemic index (66) than pudding (47).

We used Flan, caramel custard, dry mix and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Flan vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more SeleniumSelenium +475.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +341.7%
Contains more IronIron +325%
Contains more CopperCopper +640%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +8600%
Contains less SodiumSodium -77.3%
Contains more ManganeseManganese +1285.7%
~equal in Potassium ~150mg

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%
Pudding
12
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin AVitamin A +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Flan Pudding DV% diff.
Selenium 21.3µg 3.7µg 32%
Carbs 91.6g 19.64g 24%
Sodium 432mg 98mg 15%
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0mg 0.157mg 12%
Phosphorus 1mg 87mg 12%
Copper 0.015mg 0.111mg 11%
Calories 348kcal 120kcal 11%
Calcium 24mg 106mg 8%
Saturated fat 1.81g 8%
Vitamin B5 0mg 0.326mg 7%
Protein 0g 3.16g 6%
Vitamin D 44IU 6%
Vitamin D 1.1µg 6%
Magnesium 0mg 20mg 5%
Fats 0g 3.15g 5%
Manganese 0.007mg 0.097mg 4%
Vitamin A 0µg 39µg 4%
Zinc 0.04mg 0.48mg 4%
Fiber 0g 0.8g 3%
Vitamin B1 0mg 0.038mg 3%
Iron 0.08mg 0.34mg 3%
Cholesterol 0mg 9mg 3%
Vitamin B6 0mg 0.03mg 2%
Monounsaturated fat 0.819g 2%
Choline 11.3mg 2%
Folate 0µg 4µg 1%
Polyunsaturated fat 0.18g 1%
Caffeine 0mg 2mg 1%
Vitamin B3 0mg 0.133mg 1%
Net carbs 91.6g 18.84g N/A
Potassium 153mg 150mg 0%
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flan
1
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 g
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more CarbsCarbs +366.4%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +837.6%
Contains more OtherOther +53.3%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.