Flan vs Baking chocolate
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Baking chocolate, unsweetened, liquid is higher in more vitamins & minerals
Calories (kcal)
Flan 103
Baking chocolate 472
Protein (g)
Flan 2.99
Baking chocolate 12.1
Carbs (g)
Flan 18.8
Baking chocolate 36.2
Fat (g)
Flan 1.72
Baking chocolate 47.7
Fiber (g)
Flan 0
Baking chocolate 18.1
Quick answers
Which has more protein?
Baking chocolate, unsweetened, liquid — 12.1g vs 2.99g per 100g.
Which has fewer calories?
Flan, caramel custard, dry mix, prepared with 2% milk — 103 vs 472 kcal per 100g.
Which is more nutrient-dense?
Baking chocolate, unsweetened, liquid 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 | 472 kcal | -78% |
| Macronutrients | |||
| Water | 75.7 g | 0.900 g | +8312% |
| Protein | 2.99 g | 12.1 g | -75% |
| Total lipid (fat) | 1.72 g | 47.7 g | -96% |
| Carbohydrate, by difference | 18.8 g | 36.2 g | -48% |
| Fiber, total dietary | 0 g | 18.1 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.03 g | 25.3 g | -96% |
| Fatty acids, total monounsaturated | 0.472 g | 9.23 g | -95% |
| Cholesterol | 7.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.032 mg | 0.050 mg | -36% |
| Riboflavin (Vitamin B2) | 0.148 mg | 0.279 mg | -47% |
| Niacin (Vitamin B3) | 0.077 mg | 2.10 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.287 mg | 0.154 mg | +86% |
| Vitamin B-6 — Pyridoxine | 0.035 mg | 0.072 mg | -51% |
| Biotin (Vitamin B7) | 4.00 ug | 19.0 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0.260 ug | 0 ug | |
| Vitamin A, RAE | 52.0 ug | 1.00 ug | +5100% |
| Carotene, beta | 11.0 ug | — | |
| Vitamin D (D2 + D3) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 113 mg | 54.0 mg | +109% |
| Iron, Fe | 0.060 mg | 4.15 mg | -99% |
| Magnesium, Mg | 12.0 mg | 265 mg | -95% |
| Phosphorus, P | 86.0 mg | 340 mg | -75% |
| Potassium, K | 163 mg | 1166 mg | -86% |
| Sodium, Na | 113 mg | 12.0 mg | +842% |
| Zinc, Zn | 0.360 mg | 3.68 mg | -90% |
| Copper, Cu | 0.010 mg | 1.91 mg | -99% |
| Manganese, Mn | 0.003 mg | 1.65 mg | -100% |
| Selenium, Se | 5.30 ug | 7.90 ug | -33% |
| Other Nutrients | |||
| Energy | 430 kj | 1975 kj | -78% |
| Ash | 0.760 g | 3.10 g | -75% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 19.0 ug | -79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 19.0 ug | -79% |
| Retinol | 51.0 ug | 0 ug | |
| Vitamin A, IU | 180 IU | 12.0 IU | +1400% |
| Vitamin D (D2 + D3 — total) | 36.0 IU | — | |
| SFA 4:0 (Butyric acid) | 0.056 g | — | |
| SFA 6:0 (Caproic acid) | 0.033 g | 0.130 g | -75% |
| SFA 8:0 (Caprylic acid) | 0.019 g | 1.59 g | -99% |
| SFA 10:0 (Capric acid) | 0.043 g | 1.27 g | -97% |
| SFA 12:0 (Lauric acid) | 0.048 g | 9.45 g | -99% |
| SFA 14:0 (Myristic acid) | 0.173 g | 3.63 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.453 g | 6.06 g | -93% |
| SFA 18:0 (Stearic acid) | 0.209 g | 3.16 g | -93% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 0.050 g | -22% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.434 g | 9.18 g | -95% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.064 g | 10.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.039 g | 10.1 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.025 g | 0.600 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.042 g | 0.182 g | -77% |
| Threonine (EAA) | 0.135 g | 0.481 g | -72% |
| Isoleucine (EAA, BCAA) | 0.180 g | 0.471 g | -62% |
| Leucine (EAA, BCAA) | 0.293 g | 0.737 g | -60% |
| Lysine (EAA) | 0.237 g | 0.609 g | -61% |
| Methionine (EAA) | 0.075 g | 0.125 g | -40% |
| Cystine (conditionally essential) | 0.028 g | 0.148 g | -81% |
| Phenylalanine (EAA) | 0.145 g | 0.584 g | -75% |
| Tyrosine (conditionally essential) | 0.145 g | 0.456 g | -68% |
| Valine (EAA, BCAA) | 0.200 g | 0.730 g | -73% |
| Arginine (conditionally essential) | 0.109 g | 0.689 g | -84% |
| Histidine (EAA) | 0.081 g | 0.210 g | -61% |
| Alanine | 0.103 g | 0.561 g | -82% |
| Aspartic acid | 0.227 g | 1.21 g | -81% |
| Glutamic acid | 0.626 g | 1.83 g | -66% |
| Glycine (conditionally essential) | 0.063 g | 0.545 g | -88% |
| Proline (conditionally essential) | 0.290 g | 0.520 g | -44% |
| Serine | 0.162 g | 0.525 g | -69% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | 47.0 mg | -100% |
| Theobromine | 0 mg | 1597 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, unsweetened, liquid nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +5100% in Flan, caramel custard, dry mix, prepared with 2% milk Sodium, Na +842% in Flan, caramel custard, dry mix, prepared with 2% milk Calcium, Ca +109% in Flan, caramel custard, dry mix, prepared with 2% milk Fiber, total dietary -100% in Flan, caramel custard, dry mix, prepared with 2% milk
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