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  6. Fruit preserves vs. Flan

Fruit preserves vs. Flan — In-Depth Nutrition Comparison

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The main differences between Fruit preserves and Flan

  • Fruit preserves are richer in Vitamin C, Copper, Vitamin B2, and Iron, yet Flan is richer in Selenium.
  • Daily need coverage for Selenium from Flan is 35% higher.
  • Fruit preserves contain less Sodium.

Food types used in this article are Jams and preserves and Flan, caramel custard, dry mix.

Infographic

Fruit preserves vs Flan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Flan
Flan
3
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%
Contains more MagnesiumMagnesium +∞%
Contains more IronIron +512.5%
Contains more CopperCopper +566.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +471.4%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +98.7%
Contains more SeleniumSelenium +965%

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.
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Flan
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Flan
Flan
2
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +290.6%
Contains more CarbsCarbs +33%
Contains more OtherOther +160.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit preserves Flan Opinion
Calories 278kcal 348kcal Flan
Protein 0.37g 0g Fruit preserves
Fats 0.07g 0g Fruit preserves
Vitamin C 8.8mg 0mg Fruit preserves
Net carbs 67.76g 91.6g Flan
Carbs 68.86g 91.6g Flan
Magnesium 4mg 0mg Fruit preserves
Calcium 20mg 24mg Flan
Potassium 77mg 153mg Flan
Iron 0.49mg 0.08mg Fruit preserves
Sugar 48.5g Flan
Fiber 1.1g 0g Fruit preserves
Copper 0.1mg 0.015mg Fruit preserves
Zinc 0.06mg 0.04mg Fruit preserves
Phosphorus 19mg 1mg Fruit preserves
Sodium 32mg 432mg Fruit preserves
Vitamin E 0.12mg Fruit preserves
Manganese 0.04mg 0.007mg Fruit preserves
Selenium 2µg 21.3µg Flan
Vitamin B1 0.016mg 0mg Fruit preserves
Vitamin B2 0.076mg 0mg Fruit preserves
Vitamin B3 0.036mg 0mg Fruit preserves
Vitamin B5 0.02mg 0mg Fruit preserves
Vitamin B6 0.02mg 0mg Fruit preserves
Folate 11µg 0µg Fruit preserves
Choline 10.2mg Fruit preserves
Saturated Fat 0.01g Flan
Monounsaturated Fat 0.038g Fruit preserves
Tryptophan 0.008mg Fruit preserves
Threonine 0.023mg Fruit preserves
Isoleucine 0.017mg Fruit preserves
Leucine 0.037mg Fruit preserves
Lysine 0.03mg Fruit preserves
Methionine 0.001mg Fruit preserves
Phenylalanine 0.021mg Fruit preserves
Valine 0.021mg Fruit preserves
Histidine 0.014mg Fruit preserves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves Flan
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
6%
Fruit preserves
0%
Flan
Minerals Daily Need Coverage Score
10%
Fruit preserves
20%
Flan

Comparison summary

Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 400mg)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fruit preserves
Fruit preserves is relatively richer in vitamins
Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 48.5g)
Which food is lower in Saturated Fat?
Flan
Flan is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients
  2. Flan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169602/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.