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Marshmallow vs. Flan — In-Depth Nutrition Comparison

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Summary of differences between marshmallow and flan

  • Marshmallow has more copper; however, flan is higher in selenium.
  • Flan covers your daily need for selenium, 36% more than marshmallow.
  • Marshmallow has 6 times more copper than flan. While marshmallow has 0.097mg of copper, flan has only 0.015mg.
  • Marshmallow has less sodium.

These are the specific foods used in this comparison Candies, marshmallows and Flan, caramel custard, dry mix.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 +187.5%
Contains more CopperCopper +546.7%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +14.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2960%
Contains more SeleniumSelenium +1152.9%
~equal in Zinc ~0.04mg

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
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 +110.3%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marshmallow 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 price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marshmallow Flan DV% diff.
Selenium 1.7µg 21.3µg 36%
Sodium 80mg 432mg 15%
Copper 0.097mg 0.015mg 9%
Potassium 5mg 153mg 4%
Protein 1.8g 0g 4%
Carbs 81.3g 91.6g 3%
Calories 318kcal 348kcal 2%
Calcium 3mg 24mg 2%
Iron 0.23mg 0.08mg 2%
Phosphorus 8mg 1mg 1%
Fats 0.2g 0g 0%
Net carbs 81.2g 91.6g N/A
Magnesium 2mg 0mg 0%
Sugar 57.56g N/A
Fiber 0.1g 0g 0%
Zinc 0.04mg 0.04mg 0%
Manganese 0.008mg 0.007mg 0%
Vitamin B1 0.001mg 0mg 0%
Vitamin B2 0.001mg 0mg 0%
Vitamin B3 0.078mg 0mg 0%
Vitamin B5 0.005mg 0mg 0%
Vitamin B6 0.003mg 0mg 0%
Folate 1µg 0µg 0%
Choline 0.1mg 0%
Saturated fat 0.056g 0%
Monounsaturated fat 0.08g 0%
Polyunsaturated fat 0.047g 0%
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow 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
0%
Marshmallow
0%
Flan
Minerals Daily Need Coverage Score
7%
Marshmallow
20%
Flan

Comparison summary

Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 352mg)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Marshmallow
Marshmallow is relatively richer in vitamins
Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 57.56g)
Which food is lower in Saturated fat?
Flan
Flan is lower in Saturated fat (difference - 0.056g)
Which food is cheaper?
Flan
Flan is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.