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Arborio rice vs. Longan — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and longan

  • Arborio rice has more iron, manganese, vitamin B1, and vitamin B3; however, longan is higher in vitamin C, copper, vitamin B2, and potassium.
  • Longan covers your daily vitamin C needs 93% more than arborio rice.
  • Longan contains 11 times less iron than arborio rice. Arborio rice contains 1.46mg of iron, while longan contains 0.13mg.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Longans, raw.

Infographic

Arborio rice vs Longan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Longan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more IronIron +1023.1%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +586.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +923.1%
Contains more CopperCopper +134.7%
~equal in Calcium ~1mg
~equal in Sodium ~0mg

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.
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +429%
Contains more Vitamin B3Vitamin B3 +397.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +775%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +80.2%
Contains more FatsFats +90%
Contains more CarbsCarbs +89.8%
Contains more WaterWater +20.8%
Contains more OtherOther +268.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Longan DV% diff.
Vitamin C 0mg 84mg 93%
Iron 1.46mg 0.13mg 17%
Folate 59µg 15%
Selenium 7.5µg 14%
Manganese 0.357mg 0.052mg 13%
Vitamin B1 0.164mg 0.031mg 11%
Copper 0.072mg 0.169mg 11%
Vitamin B2 0.016mg 0.14mg 10%
Vitamin B5 0.397mg 8%
Vitamin B3 1.493mg 0.3mg 7%
Potassium 26mg 266mg 7%
Vitamin B6 0.059mg 5%
Carbs 28.73g 15.14g 5%
Calories 130kcal 60kcal 4%
Fiber 1.1g 4%
Zinc 0.4mg 0.05mg 3%
Phosphorus 33mg 21mg 2%
Protein 2.36g 1.31g 2%
Fats 0.19g 0.1g 0%
Net carbs 28.73g 14.04g N/A
Magnesium 8mg 10mg 0%
Calcium 1mg 1mg 0%
Saturated fat 0.051g 0%
Monounsaturated fat 0.058g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0.034mg 0%
Isoleucine 0.102mg 0.026mg 0%
Leucine 0.195mg 0.054mg 0%
Lysine 0.085mg 0.046mg 0%
Methionine 0.056mg 0.013mg 0%
Phenylalanine 0.126mg 0.03mg 0%
Valine 0.144mg 0.058mg 0%
Histidine 0.056mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
25%
Longan
Minerals Daily Need Coverage Score
20%
Arborio rice
11%
Longan

Comparison summary

Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 24)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.