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  6. Longan vs. Romano cheese

Longan vs. Romano cheese — In-Depth Nutrition Comparison

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Significant differences between Longan and Romano cheese

  • Longan has more Vitamin C, and Copper, however, Romano cheese is richer in Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin B2, and Iron.
  • Romano cheese covers your daily Calcium needs 106% more than Longan.

Specific food types used in this comparison are Longans, raw and Cheese, romano.

Infographic

Longan vs Romano cheese 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
4
:
6
Romano cheese
Romano cheese
Contains more Potassium +209.3%
Contains less Sodium -100%
Contains more Copper +463.3%
Contains more Manganese +160%
Contains more Calcium +106300%
Contains more Iron +492.3%
Contains more Magnesium +310%
Contains more Phosphorus +3519%
Contains more Zinc +5060%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +209.3%
Contains less Sodium -100%
Contains more Copper +463.3%
Contains more Manganese +160%
Contains more Calcium +106300%
Contains more Iron +492.3%
Contains more Magnesium +310%
Contains more Phosphorus +3519%
Contains more Zinc +5060%

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
:
10
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B3 +289.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B12 +∞%
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +289.6%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +164.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +317.1%
Contains more Water +167.7%
Contains more Protein +2327.5%
Contains more Fats +26840%
Contains more Other +860%
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +317.1%
Contains more Water +167.7%
Contains more Protein +2327.5%
Contains more Fats +26840%
Contains more Other +860%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Romano cheese
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Longan Romano cheese Opinion
Net carbs 14.04g 3.63g Longan
Protein 1.31g 31.8g Romano cheese
Fats 0.1g 26.94g Romano cheese
Carbs 15.14g 3.63g Longan
Calories 60kcal 387kcal Romano cheese
Sugar 0.73g Longan
Fiber 1.1g 0g Longan
Calcium 1mg 1064mg Romano cheese
Iron 0.13mg 0.77mg Romano cheese
Magnesium 10mg 41mg Romano cheese
Phosphorus 21mg 760mg Romano cheese
Potassium 266mg 86mg Longan
Sodium 0mg 1433mg Longan
Zinc 0.05mg 2.58mg Romano cheese
Copper 0.169mg 0.03mg Longan
Manganese 0.052mg 0.02mg Longan
Selenium 14.5µg Romano cheese
Vitamin A 415IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin C 84mg 0mg Longan
Vitamin B1 0.031mg 0.037mg Romano cheese
Vitamin B2 0.14mg 0.37mg Romano cheese
Vitamin B3 0.3mg 0.077mg Longan
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.085mg Romano cheese
Folate 7µg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.429mg Romano cheese
Threonine 0.034mg 1.171mg Romano cheese
Isoleucine 0.026mg 1.685mg Romano cheese
Leucine 0.054mg 3.071mg Romano cheese
Lysine 0.046mg 2.941mg Romano cheese
Methionine 0.013mg 0.852mg Romano cheese
Phenylalanine 0.03mg 1.71mg Romano cheese
Valine 0.058mg 2.183mg Romano cheese
Histidine 0.012mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Longan
Saturated Fat 17.115g Longan
Monounsaturated Fat 7.838g Romano cheese
Polyunsaturated fat 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Romano cheese
Minerals Daily Need Coverage Score
11%
Longan
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1433mg)
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 17.115g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $3.2)

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.