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Pudding vs. Flan — In-Depth Nutrition Comparison

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What are the main differences between pudding and flan?

  • Pudding is richer in vitamin B12, phosphorus, vitamin B2, copper, calcium, and vitamin B5, while flan is higher in selenium.
  • Flan's daily need coverage for selenium is 32% higher.
  • Pudding is lower in sodium.
  • Flan has a higher glycemic index (66) than pudding (47).

We used Puddings, chocolate, dry mix, regular, prepared with whole milk and Flan, caramel custard, dry mix types in this comparison.

Infographic

Pudding vs Flan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +341.7%
Contains more IronIron +325%
Contains more CopperCopper +640%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +8600%
Contains less SodiumSodium -77.3%
Contains more ManganeseManganese +1285.7%
Contains more SeleniumSelenium +475.7%
~equal in Potassium ~153mg

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.
Pudding
12
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pudding Flan DV% diff.
Selenium 3.7µg 21.3µg 32%
Carbs 19.64g 91.6g 24%
Sodium 98mg 432mg 15%
Vitamin B12 0.31µg 0µg 13%
Vitamin B2 0.157mg 0mg 12%
Phosphorus 87mg 1mg 12%
Copper 0.111mg 0.015mg 11%
Calories 120kcal 348kcal 11%
Calcium 106mg 24mg 8%
Saturated fat 1.81g 8%
Vitamin B5 0.326mg 0mg 7%
Protein 3.16g 0g 6%
Vitamin D 44IU 6%
Vitamin D 1.1µg 6%
Magnesium 20mg 0mg 5%
Fats 3.15g 0g 5%
Manganese 0.097mg 0.007mg 4%
Vitamin A 39µg 0µg 4%
Zinc 0.48mg 0.04mg 4%
Fiber 0.8g 0g 3%
Vitamin B1 0.038mg 0mg 3%
Iron 0.34mg 0.08mg 3%
Cholesterol 9mg 0mg 3%
Vitamin B6 0.03mg 0mg 2%
Monounsaturated fat 0.819g 2%
Choline 11.3mg 2%
Folate 4µg 0µg 1%
Polyunsaturated fat 0.18g 1%
Caffeine 2mg 0mg 1%
Vitamin B3 0.133mg 0mg 1%
Net carbs 18.84g 91.6g N/A
Potassium 150mg 153mg 0%
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Flan
1
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 +837.6%
Contains more OtherOther +53.3%
Contains more CarbsCarbs +366.4%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.