Longan vs. Bean raw — In-Depth Nutrition Comparison
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The main differences between longan and bean raw
- Longan has more vitamin C; however, bean raw has more copper, iron, fiber, vitamin B1, phosphorus, manganese, magnesium, potassium, and zinc.
- Daily need coverage for vitamin C for longan is 86% higher.
- Longan has a higher glycemic index than bean raw.
Food types used in this article are Longans, raw and Beans, pinto, mature seeds, raw.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1660% |
| Contains more CalciumCalcium | +11200% |
| Contains more PotassiumPotassium | +423.7% |
| Contains more IronIron | +3800% |
| Contains more CopperCopper | +428.4% |
| Contains more ZincZinc | +4460% |
| Contains more PhosphorusPhosphorus | +1857.1% |
| Contains more ManganeseManganese | +2107.7% |
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.
| Contains more Vitamin CVitamin C | +1233.3% |
| Contains more Vitamin B1Vitamin B1 | +2200% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +291.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 131% | |
| Vitamin C | 84mg | 6.3mg | 86% |
| Copper | 0.169mg | 0.893mg | 80% |
| Iron | 0.13mg | 5.07mg | 62% |
| Fiber | 1.1g | 15.5g | 58% |
| Vitamin B1 | 0.031mg | 0.713mg | 57% |
| Phosphorus | 21mg | 411mg | 56% |
| Selenium | 27.9µg | 51% | |
| Manganese | 0.052mg | 1.148mg | 48% |
| Magnesium | 10mg | 176mg | 40% |
| Protein | 1.31g | 21.42g | 40% |
| Vitamin B6 | 0.474mg | 36% | |
| Potassium | 266mg | 1393mg | 33% |
| Zinc | 0.05mg | 2.28mg | 20% |
| Carbs | 15.14g | 62.55g | 16% |
| Vitamin B5 | 0.785mg | 16% | |
| Calories | 60kcal | 347kcal | 14% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Calcium | 1mg | 113mg | 11% |
| Vitamin B2 | 0.14mg | 0.212mg | 6% |
| Vitamin B3 | 0.3mg | 1.174mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Polyunsaturated fat | 0.407g | 3% | |
| Fats | 0.1g | 1.23g | 2% |
| Vitamin E | 0.21mg | 1% | |
| Monounsaturated fat | 0.229g | 1% | |
| Saturated fat | 0.235g | 1% | |
| Sodium | 0mg | 12mg | 1% |
| Net carbs | 14.04g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Tryptophan | 0.237mg | 0% | |
| Threonine | 0.034mg | 0.81mg | 0% |
| Isoleucine | 0.026mg | 0.871mg | 0% |
| Leucine | 0.054mg | 1.558mg | 0% |
| Lysine | 0.046mg | 1.356mg | 0% |
| Methionine | 0.013mg | 0.259mg | 0% |
| Phenylalanine | 0.03mg | 1.095mg | 0% |
| Valine | 0.058mg | 0.998mg | 0% |
| Histidine | 0.012mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +630.4% |
| Contains more ProteinProtein | +1535.1% |
| Contains more FatsFats | +1130% |
| Contains more CarbsCarbs | +313.1% |
| Contains more OtherOther | +395.7% |