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  6. Longan vs. Cranberry bean raw

Longan vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between Longan and Cranberry bean raw

  • Longan has more Vitamin C, while Cranberry bean raw has more Fiber, Copper, Iron, Vitamin B1, Phosphorus, Manganese, Magnesium, Zinc, and Potassium.
  • Cranberry bean raw's daily need coverage for Fiber is 94% higher.

The food types used in this comparison are Longans, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Longan vs Cranberry bean raw 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
:
9
Cranberry bean raw
Cranberry bean raw
Contains less Sodium -100%
Contains more Calcium +12600%
Contains more Iron +3746.2%
Contains more Magnesium +1460%
Contains more Phosphorus +1671.4%
Contains more Potassium +400.8%
Contains more Zinc +7160%
Contains more Copper +369.8%
Contains more Manganese +1669.2%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -100%
Contains more Calcium +12600%
Contains more Iron +3746.2%
Contains more Magnesium +1460%
Contains more Phosphorus +1671.4%
Contains more Potassium +400.8%
Contains more Zinc +7160%
Contains more Copper +369.8%
Contains more Manganese +1669.2%

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
:
8
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2309.7%
Contains more Vitamin B2 +52.1%
Contains more Vitamin B3 +385%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2309.7%
Contains more Vitamin B2 +52.1%
Contains more Vitamin B3 +385%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Water +567.9%
Contains more Protein +1658%
Contains more Fats +1130%
Contains more Carbs +296.6%
Contains more Other +371.4%
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Water +567.9%
Contains more Protein +1658%
Contains more Fats +1130%
Contains more Carbs +296.6%
Contains more Other +371.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Cranberry bean raw Opinion
Net carbs 14.04g 35.35g Cranberry bean raw
Protein 1.31g 23.03g Cranberry bean raw
Fats 0.1g 1.23g Cranberry bean raw
Carbs 15.14g 60.05g Cranberry bean raw
Calories 60kcal 335kcal Cranberry bean raw
Fiber 1.1g 24.7g Cranberry bean raw
Calcium 1mg 127mg Cranberry bean raw
Iron 0.13mg 5mg Cranberry bean raw
Magnesium 10mg 156mg Cranberry bean raw
Phosphorus 21mg 372mg Cranberry bean raw
Potassium 266mg 1332mg Cranberry bean raw
Sodium 0mg 6mg Longan
Zinc 0.05mg 3.63mg Cranberry bean raw
Copper 0.169mg 0.794mg Cranberry bean raw
Manganese 0.052mg 0.92mg Cranberry bean raw
Selenium 12.7µg Cranberry bean raw
Vitamin A 2IU Cranberry bean raw
Vitamin C 84mg 0mg Longan
Vitamin B1 0.031mg 0.747mg Cranberry bean raw
Vitamin B2 0.14mg 0.213mg Cranberry bean raw
Vitamin B3 0.3mg 1.455mg Cranberry bean raw
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.309mg Cranberry bean raw
Folate 604µg Cranberry bean raw
Tryptophan 0.273mg Cranberry bean raw
Threonine 0.034mg 0.969mg Cranberry bean raw
Isoleucine 0.026mg 1.017mg Cranberry bean raw
Leucine 0.054mg 1.838mg Cranberry bean raw
Lysine 0.046mg 1.58mg Cranberry bean raw
Methionine 0.013mg 0.346mg Cranberry bean raw
Phenylalanine 0.03mg 1.245mg Cranberry bean raw
Valine 0.058mg 1.205mg Cranberry bean raw
Histidine 0.012mg 0.641mg Cranberry bean raw
Saturated Fat 0.316g Longan
Monounsaturated Fat 0.106g Cranberry bean raw
Polyunsaturated fat 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Longan
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
11%
Longan
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.316g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.