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  6. Green bean raw vs. Longan

Green bean raw vs. Longan — In-Depth Nutrition Comparison

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The main differences between Green bean raw and Longan

  • Green bean raw has more Iron, Manganese, and Fiber, however, Longan has more Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Longan is 80% higher.
  • Longan has 37 times less Calcium than Green bean raw. Green bean raw has 37mg of Calcium, while Longan has 1mg.

Food types used in this article are Beans, snap, green, raw and Longans, raw.

Infographic

Green bean raw 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.
Green bean raw
Green bean raw
7
:
3
Longan
Longan
Contains more Calcium +3600%
Contains more Iron +692.3%
Contains more Magnesium +150%
Contains more Phosphorus +81%
Contains more Zinc +380%
Contains more Manganese +315.4%
Contains more Potassium +26.1%
Contains less Sodium -100%
Contains more Copper +144.9%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +3600%
Contains more Iron +692.3%
Contains more Magnesium +150%
Contains more Phosphorus +81%
Contains more Zinc +380%
Contains more Manganese +315.4%
Contains more Potassium +26.1%
Contains less Sodium -100%
Contains more Copper +144.9%

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.
Green bean raw
Green bean raw
9
:
2
Longan
Longan
Contains more Vitamin B1 +164.5%
Contains more Vitamin B3 +144.7%
Contains more Vitamin C +588.5%
Contains more Vitamin B2 +34.6%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +164.5%
Contains more Vitamin B3 +144.7%
Contains more Vitamin C +588.5%
Contains more Vitamin B2 +34.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
3
:
2
Longan
Longan
Contains more Protein +39.7%
Contains more Fats +120%
Contains more Carbs +117.2%
Equal in Water - 82.75
Equal in Other - 0.7
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +39.7%
Contains more Fats +120%
Contains more Carbs +117.2%
Equal in Water - 82.75
Equal in Other - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Longan Opinion
Net carbs 4.27g 14.04g Longan
Protein 1.83g 1.31g Green bean raw
Fats 0.22g 0.1g Green bean raw
Carbs 6.97g 15.14g Longan
Calories 31kcal 60kcal Longan
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Longan
Fiber 2.7g 1.1g Green bean raw
Calcium 37mg 1mg Green bean raw
Iron 1.03mg 0.13mg Green bean raw
Magnesium 25mg 10mg Green bean raw
Phosphorus 38mg 21mg Green bean raw
Potassium 211mg 266mg Longan
Sodium 6mg 0mg Longan
Zinc 0.24mg 0.05mg Green bean raw
Copper 0.069mg 0.169mg Longan
Manganese 0.216mg 0.052mg Green bean raw
Selenium 0.6µg Green bean raw
Vitamin A 690IU Green bean raw
Vitamin A RAE 35µg Green bean raw
Vitamin E 0.41mg Green bean raw
Vitamin C 12.2mg 84mg Longan
Vitamin B1 0.082mg 0.031mg Green bean raw
Vitamin B2 0.104mg 0.14mg Longan
Vitamin B3 0.734mg 0.3mg Green bean raw
Vitamin B5 0.225mg Green bean raw
Vitamin B6 0.141mg Green bean raw
Folate 33µg Green bean raw
Vitamin K 43µg Green bean raw
Tryptophan 0.019mg Green bean raw
Threonine 0.079mg 0.034mg Green bean raw
Isoleucine 0.066mg 0.026mg Green bean raw
Leucine 0.112mg 0.054mg Green bean raw
Lysine 0.088mg 0.046mg Green bean raw
Methionine 0.022mg 0.013mg Green bean raw
Phenylalanine 0.067mg 0.03mg Green bean raw
Valine 0.09mg 0.058mg Green bean raw
Histidine 0.034mg 0.012mg Green bean raw
Saturated Fat 0.05g Longan
Monounsaturated Fat 0.01g Green bean raw
Polyunsaturated fat 0.113g Green bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Green bean raw
27%
Longan
Minerals Daily Need Coverage Score
16%
Green bean raw
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.