Longan vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between longan and pilaf
- Longan has more vitamin C; however, pilaf has more vitamin B1, vitamin B3, manganese, iron, phosphorus, zinc, calcium, and magnesium.
- Daily need coverage for vitamin C for longan is 89% higher.
- Pilaf has a higher glycemic index than longan.
Food types used in this article are Longans, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more PotassiumPotassium | +41.5% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +8200% |
| Contains more IronIron | +1776.9% |
| Contains more ZincZinc | +1920% |
| Contains more PhosphorusPhosphorus | +633.3% |
| Contains more ManganeseManganese | +1596.2% |
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 | +1948.8% |
| Contains more Vitamin B2Vitamin B2 | +60.9% |
| Contains more Vitamin B1Vitamin B1 | +1845.2% |
| Contains more Vitamin B3Vitamin B3 | +1942.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +929.2% |
| Contains more ProteinProtein | +695.4% |
| Contains more FatsFats | +1270% |
| Contains more CarbsCarbs | +404% |
| Contains more OtherOther | +451.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 84mg | 4.1mg | 89% |
| Selenium | 32.4µg | 59% | |
| Sodium | 0mg | 1303mg | 57% |
| Folate | 212µg | 53% | |
| Vitamin B1 | 0.031mg | 0.603mg | 48% |
| Vitamin B3 | 0.3mg | 6.127mg | 36% |
| Manganese | 0.052mg | 0.882mg | 36% |
| Vitamin B6 | 0.4mg | 31% | |
| Starch | 71.23g | 29% | |
| Iron | 0.13mg | 2.44mg | 29% |
| Carbs | 15.14g | 76.31g | 20% |
| Phosphorus | 21mg | 154mg | 19% |
| Protein | 1.31g | 10.42g | 18% |
| Calories | 60kcal | 359kcal | 15% |
| Vitamin B5 | 0.715mg | 14% | |
| Zinc | 0.05mg | 1.01mg | 9% |
| Calcium | 1mg | 83mg | 8% |
| Magnesium | 10mg | 32mg | 5% |
| Vitamin B2 | 0.14mg | 0.087mg | 4% |
| Polyunsaturated fat | 0.377g | 3% | |
| Choline | 17.5mg | 3% | |
| Potassium | 266mg | 188mg | 2% |
| Fats | 0.1g | 1.37g | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Saturated fat | 0.307g | 1% | |
| Monounsaturated fat | 0.373g | 1% | |
| Net carbs | 14.04g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Fiber | 1.1g | 1.2g | 0% |
| Copper | 0.169mg | 0.166mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.034mg | 0.221mg | 0% |
| Isoleucine | 0.026mg | 0.279mg | 0% |
| Leucine | 0.054mg | 0.523mg | 0% |
| Lysine | 0.046mg | 0.189mg | 0% |
| Methionine | 0.013mg | 0.145mg | 0% |
| Phenylalanine | 0.03mg | 0.32mg | 0% |
| Valine | 0.058mg | 0.374mg | 0% |
| Histidine | 0.012mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
11%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 1303mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.307g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 15)