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Flan vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between flan and white chocolate

  • Flan is richer in selenium, yet white chocolate is richer in phosphorus, vitamin B12, vitamin B2, calcium, vitamin B5, zinc, and vitamin B1.
  • Daily need coverage for selenium for flan is 31% higher.
  • Flan contains 5 times more sodium than white chocolate. Flan contains 432mg of sodium, while white chocolate contains 90mg.
  • White chocolate has a lower glycemic index than flan.

Food types used in this article are Flan, caramel custard, dry mix and Candies, white chocolate.

Infographic

Flan vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more SeleniumSelenium +373.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +729.2%
Contains more PotassiumPotassium +86.9%
Contains more IronIron +200%
Contains more CopperCopper +300%
Contains more ZincZinc +1750%
Contains more PhosphorusPhosphorus +17500%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +14.3%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 D ~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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more CarbsCarbs +54.6%
Contains more WaterWater +500%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flan White chocolate
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flan White chocolate DV% diff.
Saturated fat 19.412g 88%
Fats 0g 32.09g 49%
Selenium 21.3µg 4.5µg 31%
Phosphorus 1mg 176mg 25%
Monounsaturated fat 9.097g 23%
Vitamin B12 0µg 0.56µg 23%
Vitamin B2 0mg 0.282mg 22%
Calcium 24mg 199mg 18%
Sodium 432mg 90mg 15%
Vitamin B5 0mg 0.608mg 12%
Protein 0g 5.87g 12%
Carbs 91.6g 59.24g 11%
Calories 348kcal 539kcal 10%
Vitamin K 9.1µg 8%
Polyunsaturated fat 1.013g 7%
Cholesterol 0mg 21mg 7%
Vitamin E 0.96mg 6%
Zinc 0.04mg 0.74mg 6%
Vitamin B1 0mg 0.063mg 5%
Choline 29.5mg 5%
Copper 0.015mg 0.06mg 5%
Vitamin B3 0mg 0.745mg 5%
Potassium 153mg 286mg 4%
Vitamin B6 0mg 0.056mg 4%
Magnesium 0mg 12mg 3%
Iron 0.08mg 0.24mg 2%
Folate 0µg 7µg 2%
Vitamin A 0µg 9µg 1%
Fiber 0g 0.2g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 91.6g 59.04g N/A
Sugar 59g N/A
Manganese 0.007mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flan White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
20%
Flan
26%
White chocolate

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 342mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 25)
Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Flan
Flan is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 59g)
Which food is lower in Saturated fat?
Flan
Flan is lower in Saturated fat (difference - 19.412g)
Which food is cheaper?
Flan
Flan is cheaper (difference - $2.5)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.