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  6. Longan vs. Cheese

Longan vs. Cheese — In-Depth Nutrition Comparison

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Differences between longan and cheese

  • Longan has more vitamin C, copper, and potassium, while cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin B2.
  • Longan's daily need coverage for vitamin C is 93% higher.
  • Cheese contains 6 times less copper than longan. Longan contains 0.169mg of copper, while cheese contains 0.03mg.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of longan is 45.

The food types used in this comparison are Longans, raw and Cheese, cheddar.

Infographic

Longan vs 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +250%
Contains more CopperCopper +463.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +92.6%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +70900%
Contains more ZincZinc +7180%
Contains more PhosphorusPhosphorus +2066.7%
~equal in Iron ~0.14mg

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
2
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%
Cheese
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +408.5%
Contains more Vitamin B2Vitamin B2 +205.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Longan Cheese DV% diff.
Vitamin C 84mg 0mg 93%
Saturated fat 18.867g 86%
Calcium 1mg 710mg 71%
Phosphorus 21mg 455mg 62%
Selenium 28.5µg 52%
Fats 0.1g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 1.31g 22.87g 43%
Vitamin A 330µg 37%
Zinc 0.05mg 3.64mg 33%
Cholesterol 0mg 99mg 33%
Sodium 0mg 653mg 28%
Monounsaturated fat 9.246g 23%
Vitamin B2 0.14mg 0.428mg 22%
Calories 60kcal 404kcal 17%
Copper 0.169mg 0.03mg 15%
Polyunsaturated fat 1.421g 9%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Potassium 266mg 76mg 6%
Vitamin E 0.71mg 5%
Vitamin B6 0.066mg 5%
Carbs 15.14g 3.09g 4%
Fiber 1.1g 0g 4%
Magnesium 10mg 27mg 4%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Vitamin D 0.6µg 3%
Vitamin B3 0.3mg 0.059mg 2%
Vitamin K 2.4µg 2%
Manganese 0.052mg 0.027mg 1%
Net carbs 14.04g 3.09g N/A
Iron 0.13mg 0.14mg 0%
Sugar 0.48g N/A
Vitamin B1 0.031mg 0.029mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 0.034mg 1.044mg 0%
Isoleucine 0.026mg 1.206mg 0%
Leucine 0.054mg 1.939mg 0%
Lysine 0.046mg 1.025mg 0%
Methionine 0.013mg 0.547mg 0%
Phenylalanine 0.03mg 1.074mg 0%
Valine 0.058mg 1.404mg 0%
Histidine 0.012mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +390%
Contains more WaterWater +123.5%
Contains more ProteinProtein +1645.8%
Contains more FatsFats +33210%
Contains more OtherOther +430%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.