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  6. Longan vs. Black turtle bean

Longan vs. Black turtle bean — In-Depth Nutrition Comparison

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How are longan and black turtle bean different?

  • Longan is richer in vitamin C, while black turtle bean is higher in iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, magnesium, and zinc.
  • Black turtle bean covers your daily need for iron, 107% more than longan.
  • Longan has a higher glycemic index (45) than black turtle bean (20).

Longans, raw and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Longan vs Black turtle bean 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.
Longan
Longan
1
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +463.9%
Contains more IronIron +6592.3%
Contains more CopperCopper +491.7%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +1995.2%
Contains more ManganeseManganese +1823.1%

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
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%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2803.2%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +551.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Longan Black turtle bean DV% diff.
Folate 444µg 111%
Iron 0.13mg 8.7mg 107%
Vitamin C 84mg 0mg 93%
Copper 0.169mg 1mg 92%
Vitamin B1 0.031mg 0.9mg 72%
Phosphorus 21mg 440mg 60%
Fiber 1.1g 15.5g 58%
Manganese 0.052mg 1mg 41%
Protein 1.31g 21.25g 40%
Magnesium 10mg 160mg 36%
Potassium 266mg 1500mg 36%
Vitamin B6 0.286mg 22%
Zinc 0.05mg 2.2mg 20%
Vitamin B5 0.899mg 18%
Carbs 15.14g 63.25g 16%
Calcium 1mg 160mg 16%
Calories 60kcal 339kcal 14%
Vitamin B3 0.3mg 1.955mg 10%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.14mg 0.193mg 4%
Polyunsaturated fat 0.387g 3%
Vitamin E 0.21mg 1%
Fats 0.1g 0.9g 1%
Saturated fat 0.232g 1%
Net carbs 14.04g 47.75g N/A
Sugar 2.12g N/A
Sodium 0mg 9mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.034mg 0.894mg 0%
Isoleucine 0.026mg 0.938mg 0%
Leucine 0.054mg 1.697mg 0%
Lysine 0.046mg 1.459mg 0%
Methionine 0.013mg 0.32mg 0%
Phenylalanine 0.03mg 1.149mg 0%
Valine 0.058mg 1.112mg 0%
Histidine 0.012mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +652.3%
Contains more ProteinProtein +1522.1%
Contains more FatsFats +800%
Contains more CarbsCarbs +317.8%
Contains more OtherOther +414.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.