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Maple syrup vs. Flan — In-Depth Nutrition Comparison

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Significant differences between Maple syrup and Flan

  • Maple syrup has more Manganese, Vitamin B2, Zinc, Calcium, and Vitamin B1, however, Flan is richer in Selenium.
  • Maple syrup covers your daily Manganese needs 126% more than Flan.
  • Maple syrup contains less Sodium.

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

Infographic

Maple syrup 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.
Contains more Calcium +325%
Contains more Iron +37.5%
Contains more Magnesium +∞%
Contains more Phosphorus +100%
Contains more Potassium +38.6%
Contains less Sodium -97.2%
Contains more Zinc +3575%
Contains more Copper +20%
Contains more Manganese +41442.9%
Contains more Selenium +3450%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4.1% 15% 0.86% 19% 1.6% 40% 6% 379% 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 +325%
Contains more Iron +37.5%
Contains more Magnesium +∞%
Contains more Phosphorus +100%
Contains more Potassium +38.6%
Contains less Sodium -97.2%
Contains more Zinc +3575%
Contains more Copper +20%
Contains more Manganese +41442.9%
Contains more Selenium +3450%

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 B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0.87% 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 B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +315.3%
Contains more Carbs +36.6%
Contains more Other +27.7%
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 Fats +∞%
Contains more Water +315.3%
Contains more Carbs +36.6%
Contains more Other +27.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup 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 Maple syrup Flan Opinion
Net carbs 67.04g 91.6g Flan
Protein 0.04g 0g Maple syrup
Fats 0.06g 0g Maple syrup
Carbs 67.04g 91.6g Flan
Calories 260kcal 348kcal Flan
Fructose 0.52g Maple syrup
Sugar 60.46g Flan
Calcium 102mg 24mg Maple syrup
Iron 0.11mg 0.08mg Maple syrup
Magnesium 21mg 0mg Maple syrup
Phosphorus 2mg 1mg Maple syrup
Potassium 212mg 153mg Maple syrup
Sodium 12mg 432mg Maple syrup
Zinc 1.47mg 0.04mg Maple syrup
Copper 0.018mg 0.015mg Maple syrup
Manganese 2.908mg 0.007mg Maple syrup
Selenium 0.6µg 21.3µg Flan
Vitamin B1 0.066mg 0mg Maple syrup
Vitamin B2 1.27mg 0mg Maple syrup
Vitamin B3 0.081mg 0mg Maple syrup
Vitamin B5 0.036mg 0mg Maple syrup
Vitamin B6 0.002mg 0mg Maple syrup
Choline 1.6mg Maple syrup
Saturated Fat 0.007g Flan
Monounsaturated Fat 0.011g Maple syrup
Polyunsaturated fat 0.017g Maple syrup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Flan
Low Fats diet ok
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
24%
Maple syrup
0%
Flan
Minerals Daily Need Coverage Score
50%
Maple syrup
20%
Flan

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 420mg)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is richer in vitamins?
Maple syrup
Maple syrup is relatively richer in vitamins
Which food is lower in Sugar?
Flan
Flan is lower in Sugar (difference - 60.46g)
Which food is lower in Saturated Fat?
Flan
Flan is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Flan
Flan is cheaper (difference - $4)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.