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Cooking plantain vs Longan - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 15g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 38)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Longan
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
38
Longan
Mineral Summary Score
13
Cooking plantain
8
Longan

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Longan
Contains more Iron +361.5%
Contains more Calcium +200%
Contains more Potassium +87.6%
Contains more Magnesium +270%
Contains more Zinc +180%
Contains more Phosphorus +61.9%
Contains more Copper +108.6%
Contains less Sodium -100%
Contains more Iron +361.5%
Contains more Calcium +200%
Contains more Potassium +87.6%
Contains more Magnesium +270%
Contains more Zinc +180%
Contains more Phosphorus +61.9%
Contains more Copper +108.6%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Longan
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +128.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +128.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
8%
Longan
Carbohydrates
32%
Cooking plantain
15%
Longan
Fats
2%
Cooking plantain
0%
Longan

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Longan Opinion
Calories 122 60 Cooking plantain
Protein 1.3 1.31 Longan
Fats 0.37 0.1 Cooking plantain
Vitamin C 18.4 84 Longan
Carbs 31.89 15.14 Cooking plantain
Cholesterol 0 0
Vitamin D 0 Cooking plantain
Iron 0.6 0.13 Cooking plantain
Calcium 3 1 Cooking plantain
Potassium 499 266 Cooking plantain
Magnesium 37 10 Cooking plantain
Sugars 15 Cooking plantain
Fiber 2.3 1.1 Cooking plantain
Copper 0.081 0.169 Longan
Zinc 0.14 0.05 Cooking plantain
Starch
Phosphorus 34 21 Cooking plantain
Sodium 4 0 Longan
Vitamin A 1127 Cooking plantain
Vitamin E 0.14 Cooking plantain
Vitamin D 0 Cooking plantain
Vitamin B1 0.052 0.031 Cooking plantain
Vitamin B2 0.054 0.14 Longan
Vitamin B3 0.686 0.3 Cooking plantain
Vitamin B5 0.26 Cooking plantain
Vitamin B6 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folic acid (B9) 0 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 Longan
Monounsaturated Fat 0.032 Cooking plantain
Polyunsaturated fat 0.069 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.034 0.034
Isoleucine 0.036 0.026 Cooking plantain
Leucine 0.059 0.054 Cooking plantain
Lysine 0.06 0.046 Cooking plantain
Methionine 0.017 0.013 Cooking plantain
Phenylalanine 0.044 0.03 Cooking plantain
Valine 0.046 0.058 Longan
Histidine 0.064 0.012 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.