Longan vs. Chard raw — In-Depth Nutrition Comparison
Compare
How are longan and chard raw different?
- Longan is higher in vitamin C; however, chard raw is richer in iron, magnesium, and manganese.
- Daily need coverage for vitamin C for longan is 60% higher.
- Chard raw has a lower glycemic index (32) than longan (45).
Longans, raw and Chard, swiss, raw are the varieties used in this article.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +710% |
| Contains more CalciumCalcium | +5000% |
| Contains more PotassiumPotassium | +42.5% |
| Contains more IronIron | +1284.6% |
| Contains more ZincZinc | +620% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains more ManganeseManganese | +603.8% |
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 | +180% |
| Contains more Vitamin B2Vitamin B2 | +55.6% |
| Contains more Vitamin B1Vitamin B1 | +29% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin C | 84mg | 30mg | 60% |
| Vitamin A | 306µg | 34% | |
| Iron | 0.13mg | 1.8mg | 21% |
| Magnesium | 10mg | 81mg | 17% |
| Manganese | 0.052mg | 0.366mg | 14% |
| Vitamin E | 1.89mg | 13% | |
| Sodium | 0mg | 213mg | 9% |
| Vitamin B6 | 0.099mg | 8% | |
| Calcium | 1mg | 51mg | 5% |
| Phosphorus | 21mg | 46mg | 4% |
| Folate | 14µg | 4% | |
| Carbs | 15.14g | 3.74g | 4% |
| Vitamin B2 | 0.14mg | 0.09mg | 4% |
| Vitamin B5 | 0.172mg | 3% | |
| Zinc | 0.05mg | 0.36mg | 3% |
| Potassium | 266mg | 379mg | 3% |
| Choline | 18mg | 3% | |
| Fiber | 1.1g | 1.6g | 2% |
| Selenium | 0.9µg | 2% | |
| Calories | 60kcal | 19kcal | 2% |
| Vitamin B1 | 0.031mg | 0.04mg | 1% |
| Vitamin B3 | 0.3mg | 0.4mg | 1% |
| Protein | 1.31g | 1.8g | 1% |
| Copper | 0.169mg | 0.179mg | 1% |
| Fats | 0.1g | 0.2g | 0% |
| Net carbs | 14.04g | 2.14g | N/A |
| Sugar | 1.1g | N/A | |
| Saturated fat | 0.03g | 0% | |
| Monounsaturated fat | 0.04g | 0% | |
| Polyunsaturated fat | 0.07g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.034mg | 0.083mg | 0% |
| Isoleucine | 0.026mg | 0.147mg | 0% |
| Leucine | 0.054mg | 0.13mg | 0% |
| Lysine | 0.046mg | 0.099mg | 0% |
| Methionine | 0.013mg | 0.019mg | 0% |
| Phenylalanine | 0.03mg | 0.11mg | 0% |
| Valine | 0.058mg | 0.11mg | 0% |
| Histidine | 0.012mg | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +304.8% |
| Contains more ProteinProtein | +37.4% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +12% |
| Contains more OtherOther | +128.6% |