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Tapioca vs. Flan — In-Depth Nutrition Comparison

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What are the main differences between Tapioca and Flan?

  • Tapioca is richer in Phosphorus, Vitamin B2, Vitamin B12, Calcium, Vitamin B5, and Vitamin A RAE, while Flan is higher in Selenium.
  • Flan's daily need coverage for Selenium is 35% higher.
  • Tapioca is lower in Sodium.

We used Puddings, tapioca, dry mix, prepared with 2% milk and Flan, caramel custard, dry mix types in this comparison.

Infographic

Tapioca 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.
:
4
Flan
Contains more Calcium +337.5%
Contains more Magnesium +∞%
Contains more Phosphorus +8100%
Contains less Sodium -72%
Contains more Zinc +775%
Contains more Iron +33.3%
Contains more Potassium +15%
Contains more Copper +25%
Contains more Selenium +965%
Equal in Manganese - 0.007
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 2.3% 8.6% 35% 12% 16% 9.5% 4% 0.91% 11%
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 +337.5%
Contains more Magnesium +∞%
Contains more Phosphorus +8100%
Contains less Sodium -72%
Contains more Zinc +775%
Contains more Iron +33.3%
Contains more Potassium +15%
Contains more Copper +25%
Contains more Selenium +965%
Equal in Manganese - 0.007

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.
Tapioca
10
:
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 +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9.6% 0% 27% 2.3% 7.5% 33% 1.4% 17% 7.6% 3% 31% 0% 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 +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Flan
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +861.7%
Contains more Other +46.7%
Contains more Carbs +368.3%
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 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 +861.7%
Contains more Other +46.7%
Contains more Carbs +368.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tapioca Flan Opinion
Net carbs 19.56g 91.6g Flan
Protein 2.88g 0g Tapioca
Fats 1.67g 0g Tapioca
Carbs 19.56g 91.6g Flan
Calories 105kcal 348kcal Flan
Calcium 105mg 24mg Tapioca
Iron 0.06mg 0.08mg Flan
Magnesium 12mg 0mg Tapioca
Phosphorus 82mg 1mg Tapioca
Potassium 133mg 153mg Flan
Sodium 121mg 432mg Tapioca
Zinc 0.35mg 0.04mg Tapioca
Copper 0.012mg 0.015mg Flan
Manganese 0.007mg 0.007mg
Selenium 2µg 21.3µg Flan
Vitamin A 160IU 0IU Tapioca
Vitamin A RAE 47µg 0µg Tapioca
Vitamin D 34IU Tapioca
Vitamin D 0.9µg Tapioca
Vitamin C 0.7mg 0mg Tapioca
Vitamin B1 0.03mg 0mg Tapioca
Vitamin B2 0.143mg 0mg Tapioca
Vitamin B3 0.075mg 0mg Tapioca
Vitamin B5 0.277mg 0mg Tapioca
Vitamin B6 0.033mg 0mg Tapioca
Folate 4µg 0µg Tapioca
Vitamin B12 0.25µg 0µg Tapioca
Tryptophan 0.041mg Tapioca
Threonine 0.13mg Tapioca
Isoleucine 0.173mg Tapioca
Leucine 0.282mg Tapioca
Lysine 0.228mg Tapioca
Methionine 0.073mg Tapioca
Phenylalanine 0.139mg Tapioca
Valine 0.192mg Tapioca
Histidine 0.078mg Tapioca
Cholesterol 6mg 0mg Flan
Saturated Fat 0.991g Flan
Monounsaturated Fat 0.452g Tapioca
Polyunsaturated fat 0.061g Tapioca

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tapioca 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
11%
Tapioca
0%
Flan
Minerals Daily Need Coverage Score
13%
Tapioca
20%
Flan

Comparison summary

Which food contains less Sodium?
Tapioca
Tapioca contains less Sodium (difference - 311mg)
Which food is richer in vitamins?
Tapioca
Tapioca is relatively richer in vitamins
Which food is lower in Cholesterol?
Flan
Flan is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Flan
Flan is lower in Saturated Fat (difference - 0.991g)
Which food is lower in glycemic index?
Flan
Flan is lower in glycemic index (difference - 12)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.