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Longan vs. American cheese — In-Depth Nutrition Comparison

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A recap on differences between longan and American cheese

  • Longan has more vitamin C and copper; however, American cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and iron.
  • American cheese covers your daily calcium needs 104% more than longan.
  • The glycemic index of longan is higher.

Food varieties used in this article are Longans, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Longan vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +101.5%
Contains more CopperCopper +267.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +26.8%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +104400%
Contains more IronIron +384.6%
Contains more ZincZinc +4880%
Contains more PhosphorusPhosphorus +2952.4%

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.
Longan
Longan
3
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Longan American cheese DV% diff.
Calcium 1mg 1045mg 104%
Vitamin C 84mg 0mg 93%
Phosphorus 21mg 641mg 89%
Saturated fat 18.057g 82%
Sodium 0mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Fats 0.1g 31.79g 49%
Selenium 20.2µg 37%
Protein 1.31g 18.13g 34%
Cholesterol 0mg 100mg 33%
Vitamin A 250µg 28%
Zinc 0.05mg 2.49mg 22%
Monounsaturated fat 8.236g 21%
Calories 60kcal 371kcal 16%
Copper 0.169mg 0.046mg 14%
Polyunsaturated fat 1.286g 9%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Vitamin B2 0.14mg 0.234mg 7%
Iron 0.13mg 0.63mg 6%
Vitamin E 0.8mg 5%
Vitamin B6 0.054mg 4%
Potassium 266mg 132mg 4%
Fiber 1.1g 0g 4%
Magnesium 10mg 26mg 4%
Carbs 15.14g 3.7g 4%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Vitamin K 2.6µg 2%
Folate 8µg 2%
Vitamin B1 0.031mg 0.015mg 1%
Vitamin B3 0.3mg 0.076mg 1%
Net carbs 14.04g 3.7g N/A
Sugar 2.26g N/A
Manganese 0.052mg 0.041mg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.034mg 0.772mg 0%
Isoleucine 0.026mg 0.938mg 0%
Leucine 0.054mg 1.716mg 0%
Lysine 0.046mg 1.516mg 0%
Methionine 0.013mg 0.475mg 0%
Phenylalanine 0.03mg 0.939mg 0%
Valine 0.058mg 1.187mg 0%
Histidine 0.012mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +309.2%
Contains more WaterWater +108.9%
Contains more ProteinProtein +1284%
Contains more FatsFats +31690%
Contains more OtherOther +867.1%

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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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.