Longan vs. Pot roast — In-Depth Nutrition Comparison

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A recap on differences between longan and pot roast

Longan has more vitamin C and copper; however, pot roast is higher in vitamin B12, zinc, iron, vitamin B3, and phosphorus.
Longan covers your daily vitamin C needs 93% more than pot roast.
The glycemic index of longan is higher.

Food varieties used in this article are Longans, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

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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

Pot roast

Contains more PotassiumPotassium	+15.2%
Contains more CopperCopper	+70.7%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+420%

Contains more MagnesiumMagnesium	+90%
Contains more CalciumCalcium	+1500%
Contains more IronIron	+1761.5%
Contains more ZincZinc	+13220%
Contains more PhosphorusPhosphorus	+728.6%

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

Pot roast

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin B1Vitamin B1	+90.3%
Contains more Vitamin B2Vitamin B2	+22.1%
Contains more Vitamin B3Vitamin B3	+1268.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	84mg	0mg	93%
Vitamin B12	0µg	2.13µg	89%
Zinc	0.05mg	6.66mg	60%
Protein	1.31g	28.94g	55%
Selenium		27µg	49%
Cholesterol	0mg	116mg	39%
Saturated fat		7.548g	34%
Iron	0.13mg	2.42mg	29%
Fats	0.1g	19.17g	29%
Vitamin B3	0.3mg	4.105mg	24%
Vitamin B6		0.283mg	22%
Phosphorus	21mg	174mg	22%
Monounsaturated fat		8.175g	20%
Choline		110.2mg	20%
Calories	60kcal	297kcal	12%
Vitamin B5		0.571mg	11%
Copper	0.169mg	0.099mg	8%
Carbs	15.14g	0g	5%
Polyunsaturated fat		0.708g	5%
Fiber	1.1g	0g	4%
Vitamin E		0.51mg	3%
Vitamin K		1.8µg	2%
Folate		9µg	2%
Vitamin B1	0.031mg	0.059mg	2%
Vitamin B2	0.14mg	0.171mg	2%
Manganese	0.052mg	0.01mg	2%
Sodium	0mg	47mg	2%
Calcium	1mg	16mg	2%
Magnesium	10mg	19mg	2%
Vitamin D		0.2µg	1%
Potassium	266mg	231mg	1%
Vitamin D		8IU	1%
Net carbs	14.04g	0g	N/A
Tryptophan		0.19mg	0%
Threonine	0.034mg	1.156mg	0%
Isoleucine	0.026mg	1.317mg	0%
Leucine	0.054mg	2.302mg	0%
Lysine	0.046mg	2.446mg	0%
Methionine	0.013mg	0.754mg	0%
Phenylalanine	0.03mg	1.143mg	0%
Valine	0.058mg	1.436mg	0%
Histidine	0.012mg	0.924mg	0%