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Beefsteak raw vs. Longan — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and longan?

  • Beefsteak raw is richer in vitamin B12, zinc, vitamin B3, phosphorus, and iron, yet longan is richer in vitamin C and copper.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than longan.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Longans, raw types in this comparison.

Infographic

Beefsteak raw vs Longan infographic
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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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 MagnesiumMagnesium +150%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +41%
Contains more IronIron +1438.5%
Contains more ZincZinc +10500%
Contains more PhosphorusPhosphorus +947.6%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +113.9%
Contains less SodiumSodium -100%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Longan
1
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +1582.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Longan
3
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 +1532.1%
Contains more FatsFats +5260%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more OtherOther +112.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Longan
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Longan DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 84mg 93%
Selenium 27.9µg 51%
Zinc 5.3mg 0.05mg 48%
Vitamin B6 0.543mg 42%
Protein 21.38g 1.31g 40%
Vitamin B3 5.048mg 0.3mg 30%
Phosphorus 220mg 21mg 28%
Iron 2mg 0.13mg 23%
Cholesterol 67mg 0mg 22%
Copper 0.079mg 0.169mg 10%
Saturated fat 1.875g 9%
Fats 5.36g 0.1g 8%
Monounsaturated fat 2.354g 6%
Carbs 0g 15.14g 5%
Calories 134kcal 60kcal 4%
Fiber 0g 1.1g 4%
Magnesium 25mg 10mg 4%
Vitamin B1 0.075mg 0.031mg 4%
Vitamin B2 0.182mg 0.14mg 3%
Potassium 375mg 266mg 3%
Manganese 0.052mg 2%
Sodium 55mg 0mg 2%
Vitamin D 0.1µg 1%
Vitamin K 1.5µg 1%
Folate 3µg 1%
Polyunsaturated fat 0.189g 1%
Net carbs 0g 14.04g N/A
Vitamin D 3IU 0%
Calcium 5mg 1mg 0%
Vitamin A 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0.034mg 0%
Isoleucine 1.09mg 0.026mg 0%
Leucine 2.011mg 0.054mg 0%
Lysine 2.247mg 0.046mg 0%
Methionine 0.621mg 0.013mg 0%
Phenylalanine 0.931mg 0.03mg 0%
Valine 1.152mg 0.058mg 0%
Histidine 0.868mg 0.012mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
Beefsteak raw
25%
Longan
Minerals Daily Need Coverage Score
55%
Beefsteak raw
11%
Longan

Comparison summary

Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 1.875g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak raw
Beefsteak raw is relatively richer in vitamins

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.