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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, and vitamin B5, while flan is higher in selenium.
  • Flan's daily need coverage for selenium is 35% higher.
  • Tapioca is lower in sodium.
  • Tapioca has a higher glycemic index (78) than flan (66).

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
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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 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
Flan
4
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 +337.5%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +8100%
Contains less SodiumSodium -72%
Contains more PotassiumPotassium +15%
Contains more IronIron +33.3%
Contains more CopperCopper +25%
Contains more SeleniumSelenium +965%
~equal in Manganese ~0.007mg

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
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 2.3% 16% 0% 14% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tapioca Flan DV% diff.
Selenium 2µg 21.3µg 35%
Carbs 19.56g 91.6g 24%
Sodium 121mg 432mg 14%
Phosphorus 82mg 1mg 12%
Calories 105kcal 348kcal 12%
Vitamin B2 0.143mg 0mg 11%
Vitamin B12 0.25µg 0µg 10%
Calcium 105mg 24mg 8%
Vitamin B5 0.277mg 0mg 6%
Protein 2.88g 0g 6%
Saturated fat 0.991g 5%
Vitamin D 0.9µg 5%
Vitamin A 47µg 0µg 5%
Vitamin D 34IU 4%
Zinc 0.35mg 0.04mg 3%
Fats 1.67g 0g 3%
Vitamin B1 0.03mg 0mg 3%
Magnesium 12mg 0mg 3%
Vitamin B6 0.033mg 0mg 3%
Cholesterol 6mg 0mg 2%
Vitamin C 0.7mg 0mg 1%
Monounsaturated fat 0.452g 1%
Potassium 133mg 153mg 1%
Folate 4µg 0µg 1%
Net carbs 19.56g 91.6g N/A
Iron 0.06mg 0.08mg 0%
Copper 0.012mg 0.015mg 0%
Manganese 0.007mg 0.007mg 0%
Vitamin B3 0.075mg 0mg 0%
Polyunsaturated fat 0.061g 0%
Tryptophan 0.041mg 0%
Threonine 0.13mg 0%
Isoleucine 0.173mg 0%
Leucine 0.282mg 0%
Lysine 0.228mg 0%
Methionine 0.073mg 0%
Phenylalanine 0.139mg 0%
Valine 0.192mg 0%
Histidine 0.078mg 0%

Macronutrient Comparison

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

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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. 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.