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Longan vs. Gouda cheese — In-Depth Nutrition Comparison

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The main differences between longan and gouda cheese

  • Longan has more vitamin C and copper; however, gouda cheese has more phosphorus, calcium, vitamin B12, zinc, and vitamin B2.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Gouda cheese has 5 times less copper than longan. Longan has 0.169mg of copper, while gouda cheese has 0.036mg.
  • Longan has a higher glycemic index than gouda cheese.

Food types used in this article are Longans, raw and Cheese, gouda.

Infographic

Longan vs Gouda 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more PotassiumPotassium +119.8%
Contains more CopperCopper +369.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +372.7%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +69900%
Contains more IronIron +84.6%
Contains more ZincZinc +7700%
Contains more PhosphorusPhosphorus +2500%

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
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%
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +376.2%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.03mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +582%
Contains more WaterWater +99.6%
Contains more ProteinProtein +1803.8%
Contains more FatsFats +27340%
Contains more OtherOther +462.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Gouda cheese
Lower in Cholesterol ok
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Longan Gouda cheese DV% diff.
Vitamin C 84mg 0mg 93%
Saturated fat 17.614g 80%
Phosphorus 21mg 546mg 75%
Calcium 1mg 700mg 70%
Vitamin B12 0µg 1.54µg 64%
Protein 1.31g 24.94g 47%
Fats 0.1g 27.44g 42%
Cholesterol 0mg 114mg 38%
Sodium 0mg 819mg 36%
Zinc 0.05mg 3.9mg 35%
Selenium 14.5µg 26%
Monounsaturated fat 7.747g 19%
Vitamin A 165µg 18%
Vitamin B2 0.14mg 0.334mg 15%
Calories 60kcal 356kcal 15%
Copper 0.169mg 0.036mg 15%
Vitamin B5 0.34mg 7%
Vitamin B6 0.08mg 6%
Folate 21µg 5%
Magnesium 10mg 29mg 5%
Polyunsaturated fat 0.657g 4%
Carbs 15.14g 2.22g 4%
Potassium 266mg 121mg 4%
Fiber 1.1g 0g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin K 2.3µg 2%
Manganese 0.052mg 0.011mg 2%
Vitamin E 0.24mg 2%
Vitamin B3 0.3mg 0.063mg 1%
Iron 0.13mg 0.24mg 1%
Net carbs 14.04g 2.22g N/A
Sugar 2.22g N/A
Vitamin B1 0.031mg 0.03mg 0%
Tryptophan 0.352mg 0%
Threonine 0.034mg 0.93mg 0%
Isoleucine 0.026mg 1.306mg 0%
Leucine 0.054mg 2.564mg 0%
Lysine 0.046mg 2.654mg 0%
Methionine 0.013mg 0.719mg 0%
Phenylalanine 0.03mg 1.431mg 0%
Valine 0.058mg 1.806mg 0%
Histidine 0.012mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Gouda cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Longan
32%
Gouda cheese
Minerals Daily Need Coverage Score
11%
Longan
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 819mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 17.614g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.