Flan vs Baking chocolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Baking chocolate, mexican, squares is higher in more vitamins & minerals
Calories (kcal)
Flan 103
Baking chocolate 426
Protein (g)
Flan 2.99
Baking chocolate 3.64
Carbs (g)
Flan 18.8
Baking chocolate 77.4
Fat (g)
Flan 1.72
Baking chocolate 15.6
Fiber (g)
Flan 0
Baking chocolate 4.00
Quick answers
Which has more protein?
Baking chocolate, mexican, squares — 3.64g vs 2.99g per 100g.
Which has fewer calories?
Flan, caramel custard, dry mix, prepared with 2% milk — 103 vs 426 kcal per 100g.
Which is more nutrient-dense?
Baking chocolate, mexican, squares scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flan | Baking chocolate | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 103 kcal | 426 kcal | -76% |
| Macronutrients | |||
| Water | 75.7 g | 1.59 g | +4662% |
| Protein | 2.99 g | 3.64 g | -18% |
| Total lipid (fat) | 1.72 g | 15.6 g | -89% |
| Carbohydrate, by difference | 18.8 g | 77.4 g | -76% |
| Fiber, total dietary | 0 g | 4.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.03 g | 8.61 g | -88% |
| Fatty acids, total monounsaturated | 0.472 g | 5.04 g | -91% |
| Cholesterol | 7.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0.100 mg | +600% |
| Thiamin (Vitamin B1) | 0.032 mg | 0.057 mg | -44% |
| Riboflavin (Vitamin B2) | 0.148 mg | 0.105 mg | +41% |
| Niacin (Vitamin B3) | 0.077 mg | 1.83 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.287 mg | 0.180 mg | +59% |
| Vitamin B-6 — Pyridoxine | 0.035 mg | 0.034 mg | +3% |
| Biotin (Vitamin B7) | 4.00 ug | 5.00 ug | -20% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 45.6 mg | |
| Vitamin B-12 — Cobalamin | 0.260 ug | 0 ug | |
| Vitamin A, RAE | 52.0 ug | 0 ug | |
| Carotene, beta | 11.0 ug | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.360 mg | |
| Vitamin D (D2 + D3) | 0.900 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 113 mg | 34.0 mg | +232% |
| Iron, Fe | 0.060 mg | 2.18 mg | -97% |
| Magnesium, Mg | 12.0 mg | 95.0 mg | -87% |
| Phosphorus, P | 86.0 mg | 142 mg | -39% |
| Potassium, K | 163 mg | 397 mg | -59% |
| Sodium, Na | 113 mg | 3.00 mg | +3667% |
| Zinc, Zn | 0.360 mg | 1.26 mg | -71% |
| Copper, Cu | 0.010 mg | 0.670 mg | -99% |
| Manganese, Mn | 0.003 mg | 0.449 mg | -99% |
| Selenium, Se | 5.30 ug | 1.80 ug | +194% |
| Other Nutrients | |||
| Energy | 430 kj | 1782 kj | -76% |
| Ash | 0.760 g | 1.34 g | -43% |
| Total Sugars | — | 69.4 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 5.00 ug | -20% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 5.00 ug | -20% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 51.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 180 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 7.00 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 36.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | 0.056 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.033 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.019 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.043 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.048 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.173 g | 0.010 g | +1630% |
| SFA 16:0 (Palmitic acid) | 0.453 g | 3.63 g | -88% |
| SFA 18:0 (Stearic acid) | 0.209 g | 4.70 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 0.037 g | +5% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.434 g | 5.01 g | -91% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.064 g | 1.16 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.039 g | 0.942 g | -96% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.025 g | 0.072 g | -65% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.148 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.042 g | — | |
| Threonine (EAA) | 0.135 g | — | |
| Isoleucine (EAA, BCAA) | 0.180 g | — | |
| Leucine (EAA, BCAA) | 0.293 g | — | |
| Lysine (EAA) | 0.237 g | — | |
| Methionine (EAA) | 0.075 g | — | |
| Cystine (conditionally essential) | 0.028 g | — | |
| Phenylalanine (EAA) | 0.145 g | — | |
| Tyrosine (conditionally essential) | 0.145 g | — | |
| Valine (EAA, BCAA) | 0.200 g | — | |
| Arginine (conditionally essential) | 0.109 g | — | |
| Histidine (EAA) | 0.081 g | — | |
| Alanine | 0.103 g | — | |
| Aspartic acid | 0.227 g | — | |
| Glutamic acid | 0.626 g | — | |
| Glycine (conditionally essential) | 0.063 g | — | |
| Proline (conditionally essential) | 0.290 g | — | |
| Serine | 0.162 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 14.0 mg | -100% |
| Theobromine | 0 mg | 231 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Flan, caramel custard, dry mix, prepared with 2% milk nutrition facts Baking chocolate, mexican, squares nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +3667% in Flan, caramel custard, dry mix, prepared with 2% milk Vitamin C, total ascorbic acid +600% in Flan, caramel custard, dry mix, prepared with 2% milk Calcium, Ca +232% in Flan, caramel custard, dry mix, prepared with 2% milk Selenium, Se +194% in Flan, caramel custard, dry mix, prepared with 2% milk
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.