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  6. Cheese vs. Longan

Cheese vs. Longan — In-Depth Nutrition Comparison

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Differences between cheese and longan

  • Cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2, while longan has more vitamin C, copper, and potassium.
  • Longan's daily need coverage for vitamin C is 93% higher.
  • The amount of cholesterol in longan is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of longan is 45.

The food types used in this comparison are Cheese, cheddar and Longans, raw.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Longan
Longan
4
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 +170%
Contains more CalciumCalcium +70900%
Contains more ZincZinc +7180%
Contains more PhosphorusPhosphorus +2066.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +250%
Contains more CopperCopper +463.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +92.6%
~equal in Iron ~0.13mg

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Longan
Longan
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +205.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +408.5%
~equal in Vitamin B1 ~0.031mg

All nutrients comparison - raw data values

Nutrient Cheese Longan DV% diff.
Vitamin C 0mg 84mg 93%
Saturated fat 18.867g 86%
Calcium 710mg 1mg 71%
Phosphorus 455mg 21mg 62%
Selenium 28.5µg 52%
Fats 33.31g 0.1g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.31g 43%
Vitamin A 330µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.05mg 33%
Sodium 653mg 0mg 28%
Monounsaturated fat 9.246g 23%
Vitamin B2 0.428mg 0.14mg 22%
Calories 404kcal 60kcal 17%
Copper 0.03mg 0.169mg 15%
Polyunsaturated fat 1.421g 9%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Potassium 76mg 266mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.066mg 5%
Carbs 3.09g 15.14g 4%
Magnesium 27mg 10mg 4%
Fiber 0g 1.1g 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin B3 0.059mg 0.3mg 2%
Vitamin K 2.4µg 2%
Manganese 0.027mg 0.052mg 1%
Protein per 100 calories 5.7g 2.2g N/A
Calories per 10 g protein 177kcal 458kcal N/A
Weight per 100 calories 25g 167g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 14.04g N/A
Iron 0.14mg 0.13mg 0%
Sugar 0.48g N/A
Vitamin B1 0.029mg 0.031mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0.034mg 0%
Isoleucine 1.206mg 0.026mg 0%
Leucine 1.939mg 0.054mg 0%
Lysine 1.025mg 0.046mg 0%
Methionine 0.547mg 0.013mg 0%
Phenylalanine 1.074mg 0.03mg 0%
Valine 1.404mg 0.058mg 0%
Histidine 0.547mg 0.012mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Longan
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 +1645.8%
Contains more FatsFats +33210%
Contains more OtherOther +430%
Contains more CarbsCarbs +390%
Contains more WaterWater +123.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.