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Marmalade vs. Flan — In-Depth Nutrition Comparison

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Significant differences between Marmalade and Flan

  • Marmalade has more Copper, and Vitamin C, however, Flan is richer in Selenium.
  • Flan covers your daily Selenium needs 38% more than Marmalade.
  • Marmalade contains less Sodium.

Specific food types used in this comparison are Marmalade, orange and Flan, caramel custard, dry mix.

Infographic

Marmalade 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.
:
2
Flan
Contains more Calcium +58.3%
Contains more Iron +87.5%
Contains more Magnesium +∞%
Contains more Phosphorus +300%
Contains less Sodium -87%
Contains more Copper +500%
Contains more Manganese +185.7%
Contains more Potassium +313.5%
Contains more Selenium +3450%
Equal in Zinc - 0.04
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 5.6% 1.4% 1.7% 3.3% 7.3% 1.1% 30% 2.6% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7.2% 3% 0% 0.43% 14% 56% 1.1% 5% 0.91% 116%
Contains more Calcium +58.3%
Contains more Iron +87.5%
Contains more Magnesium +∞%
Contains more Phosphorus +300%
Contains less Sodium -87%
Contains more Copper +500%
Contains more Manganese +185.7%
Contains more Potassium +313.5%
Contains more Selenium +3450%
Equal in Zinc - 0.04

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.
:
0
Flan
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.7% 1.2% 0% 16% 1.3% 5.8% 0.98% 0.9% 4.4% 6.8% 0% 1.6% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flan
Contains more Protein +∞%
Contains more Water +325.6%
Contains more Carbs +38.2%
Contains more Other +200%
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 g
Contains more Protein +∞%
Contains more Water +325.6%
Contains more Carbs +38.2%
Contains more Other +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Flan Opinion
Net carbs 65.6g 91.6g Flan
Protein 0.3g 0g Marmalade
Carbs 66.3g 91.6g Flan
Calories 246kcal 348kcal Flan
Sugar 60g Flan
Fiber 0.7g 0g Marmalade
Calcium 38mg 24mg Marmalade
Iron 0.15mg 0.08mg Marmalade
Magnesium 2mg 0mg Marmalade
Phosphorus 4mg 1mg Marmalade
Potassium 37mg 153mg Flan
Sodium 56mg 432mg Marmalade
Zinc 0.04mg 0.04mg
Copper 0.09mg 0.015mg Marmalade
Manganese 0.02mg 0.007mg Marmalade
Selenium 0.6µg 21.3µg Flan
Vitamin A 62IU 0IU Marmalade
Vitamin A RAE 3µg 0µg Marmalade
Vitamin E 0.06mg Marmalade
Vitamin C 4.8mg 0mg Marmalade
Vitamin B1 0.005mg 0mg Marmalade
Vitamin B2 0.025mg 0mg Marmalade
Vitamin B3 0.052mg 0mg Marmalade
Vitamin B5 0.015mg 0mg Marmalade
Vitamin B6 0.019mg 0mg Marmalade
Folate 9µg 0µg Marmalade
Choline 3mg Marmalade
Tryptophan 0.003mg Marmalade
Threonine 0.005mg Marmalade
Isoleucine 0.008mg Marmalade
Leucine 0.007mg Marmalade
Lysine 0.015mg Marmalade
Methionine 0.006mg Marmalade
Phenylalanine 0.01mg Marmalade
Valine 0.013mg Marmalade
Histidine 0.006mg Marmalade

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Flan
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
3%
Marmalade
0%
Flan
Minerals Daily Need Coverage Score
7%
Marmalade
20%
Flan

Comparison summary

Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 376mg)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Marmalade
Marmalade is relatively richer in minerals
Which food is richer in vitamins?
Marmalade
Marmalade is relatively richer in vitamins
Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 60g)
Which food is lower in Saturated Fat?
Flan
Flan is lower in Saturated Fat (difference - 0g)
Which food is cheaper?
Flan
Flan is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.