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Flan vs. Tapioca — In-Depth Nutrition Comparison

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What are the main differences between flan and tapioca?

  • Flan is richer in selenium, while tapioca is higher in phosphorus, vitamin B2, vitamin B12, calcium, and vitamin B5.
  • Flan's daily need coverage for selenium is 35% higher.
  • Tapioca has 4 times less sodium than flan. Flan has 432mg of sodium, while tapioca has 121mg.
  • Tapioca has a higher glycemic index (78) than flan (66).

We used Flan, caramel custard, dry mix and Puddings, tapioca, dry mix, prepared with 2% milk types in this comparison.

Infographic

Flan vs Tapioca 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
4
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 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
Contains more PotassiumPotassium +15%
Contains more IronIron +33.3%
Contains more CopperCopper +25%
Contains more SeleniumSelenium +965%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +337.5%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +8100%
Contains less SodiumSodium -72%
~equal in Manganese ~0.007mg

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%
Tapioca
10
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 2.3% 16% 0% 14% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3% 0%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Flan Tapioca DV% diff.
Selenium 21.3µg 2µg 35%
Carbs 91.6g 19.56g 24%
Sodium 432mg 121mg 14%
Phosphorus 1mg 82mg 12%
Calories 348kcal 105kcal 12%
Vitamin B2 0mg 0.143mg 11%
Vitamin B12 0µg 0.25µg 10%
Calcium 24mg 105mg 8%
Vitamin B5 0mg 0.277mg 6%
Protein 0g 2.88g 6%
Saturated fat 0.991g 5%
Vitamin D 0.9µg 5%
Vitamin A 0µg 47µg 5%
Vitamin D 34IU 4%
Zinc 0.04mg 0.35mg 3%
Fats 0g 1.67g 3%
Vitamin B1 0mg 0.03mg 3%
Magnesium 0mg 12mg 3%
Vitamin B6 0mg 0.033mg 3%
Cholesterol 0mg 6mg 2%
Vitamin C 0mg 0.7mg 1%
Monounsaturated fat 0.452g 1%
Potassium 153mg 133mg 1%
Folate 0µg 4µg 1%
Net carbs 91.6g 19.56g N/A
Iron 0.08mg 0.06mg 0%
Copper 0.015mg 0.012mg 0%
Manganese 0.007mg 0.007mg 0%
Vitamin B3 0mg 0.075mg 0%
Polyunsaturated fat 0.061g 0%
Tryptophan 0.041mg 0%
Threonine 0.13mg 0%
Isoleucine 0.173mg 0%
Leucine 0.282mg 0%
Lysine 0.228mg 0%
Methionine 0.073mg 0%
Phenylalanine 0.139mg 0%
Valine 0.192mg 0%
Histidine 0.078mg 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% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 g
Contains more CarbsCarbs +368.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +861.7%
Contains more OtherOther +46.7%

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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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.