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Longan vs. Muenster cheese — In-Depth Nutrition Comparison

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Important differences between longan and muenster cheese

  • Longan has more vitamin C and copper; however, muenster cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin B2.
  • Longan's daily need coverage for vitamin C is 93% more.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of muenster cheese is 27.

The food varieties used in the comparison are Longans, raw and Cheese, muenster.

Infographic

Longan vs Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more PotassiumPotassium +98.5%
Contains more CopperCopper +445.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +550%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +71600%
Contains more IronIron +215.4%
Contains more ZincZinc +5520%
Contains more PhosphorusPhosphorus +2128.6%

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
3
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +138.5%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%

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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +1251.8%
Contains more WaterWater +98.1%
Contains more ProteinProtein +1687%
Contains more FatsFats +29940%
Contains more OtherOther +422.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Muenster cheese DV% diff.
Vitamin C 84mg 0mg 93%
Saturated fat 19.113g 87%
Calcium 1mg 717mg 72%
Phosphorus 21mg 468mg 64%
Vitamin B12 0µg 1.47µg 61%
Fats 0.1g 30.04g 46%
Protein 1.31g 23.41g 44%
Vitamin A 298µg 33%
Cholesterol 0mg 96mg 32%
Sodium 0mg 628mg 27%
Selenium 14.5µg 26%
Zinc 0.05mg 2.81mg 25%
Monounsaturated fat 8.711g 22%
Calories 60kcal 368kcal 15%
Copper 0.169mg 0.031mg 15%
Vitamin B2 0.14mg 0.32mg 14%
Carbs 15.14g 1.12g 5%
Polyunsaturated fat 0.661g 4%
Iron 0.13mg 0.41mg 4%
Potassium 266mg 134mg 4%
Magnesium 10mg 27mg 4%
Fiber 1.1g 0g 4%
Vitamin B5 0.19mg 4%
Vitamin B6 0.056mg 4%
Vitamin D 22IU 3%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Folate 12µg 3%
Vitamin K 2.5µg 2%
Vitamin B1 0.031mg 0.013mg 2%
Manganese 0.052mg 0.008mg 2%
Vitamin E 0.26mg 2%
Vitamin B3 0.3mg 0.103mg 1%
Net carbs 14.04g 1.12g N/A
Sugar 1.12g N/A
Tryptophan 0.327mg 0%
Threonine 0.034mg 0.888mg 0%
Isoleucine 0.026mg 1.145mg 0%
Leucine 0.054mg 2.26mg 0%
Lysine 0.046mg 2.139mg 0%
Methionine 0.013mg 0.569mg 0%
Phenylalanine 0.03mg 1.24mg 0%
Valine 0.058mg 1.482mg 0%
Histidine 0.012mg 0.829mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Muenster 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
33%
Muenster cheese
Minerals Daily Need Coverage Score
11%
Longan
71%
Muenster cheese

Comparison summary

Which food is richer in minerals?
Muenster cheese
Muenster cheese is relatively richer in minerals
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Muenster cheese
Muenster cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 628mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 19.113g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.