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Brunost vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between brunost and longan

  • Brunost has more vitamin B12, vitamin B2, phosphorus, calcium, potassium, vitamin B1, and magnesium, while longan has more vitamin C.
  • Brunost covers your daily need for vitamin B12, 101% more than longan.
  • Brunost has a lower glycemic index. The glycemic index of brunost is 27, while the glycemic index of longan is 45.

These are the specific foods used in this comparison Cheese, gjetost and Longans, raw.

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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 +600%
Contains more CalciumCalcium +39900%
Contains more PotassiumPotassium +429.7%
Contains more IronIron +300%
Contains more ZincZinc +2180%
Contains more PhosphorusPhosphorus +2014.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +111.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +30%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 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 B1Vitamin B1 +916.1%
Contains more Vitamin B2Vitamin B2 +887.1%
Contains more Vitamin B3Vitamin B3 +171%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Longan
1
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 +636.6%
Contains more FatsFats +29410%
Contains more CarbsCarbs +181.7%
Contains more OtherOther +578.6%
Contains more WaterWater +515.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Longan
Lower in Cholesterol 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 Sugar Equal

All nutrients comparison - raw data values

Nutrient Brunost Longan DV% diff.
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.14mg 96%
Vitamin C 0mg 84mg 93%
Saturated fat 19.16g 87%
Vitamin B5 3.351mg 67%
Phosphorus 444mg 21mg 60%
Fats 29.51g 0.1g 45%
Calcium 400mg 1mg 40%
Vitamin A 334µg 37%
Potassium 1409mg 266mg 34%
Cholesterol 94mg 0mg 31%
Selenium 14.5µg 26%
Sodium 600mg 0mg 26%
Vitamin B1 0.315mg 0.031mg 24%
Vitamin B6 0.271mg 21%
Monounsaturated fat 7.879g 20%
Calories 466kcal 60kcal 20%
Protein 9.65g 1.31g 17%
Magnesium 70mg 10mg 14%
Copper 0.08mg 0.169mg 10%
Zinc 1.14mg 0.05mg 10%
Carbs 42.65g 15.14g 9%
Polyunsaturated fat 0.938g 6%
Iron 0.52mg 0.13mg 5%
Fiber 0g 1.1g 4%
Vitamin B3 0.813mg 0.3mg 3%
Manganese 0.04mg 0.052mg 1%
Folate 5µg 1%
Net carbs 42.65g 14.04g N/A
Tryptophan 0.135mg 0%
Threonine 0.393mg 0.034mg 0%
Isoleucine 0.519mg 0.026mg 0%
Leucine 0.992mg 0.054mg 0%
Lysine 0.814mg 0.046mg 0%
Methionine 0.318mg 0.013mg 0%
Phenylalanine 0.54mg 0.03mg 0%
Valine 0.765mg 0.058mg 0%
Histidine 0.293mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost 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
84%
Brunost
25%
Longan
Minerals Daily Need Coverage Score
72%
Brunost
11%
Longan

Comparison summary

Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 19.16g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.