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  6. Longan vs. Refried beans

Longan vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between Longan and Refried beans

  • Longan has more Vitamin C, however, Refried beans are higher in Iron, Fiber, Manganese, Phosphorus, and Magnesium.
  • Longan covers your daily Vitamin C needs 87% more than Refried beans.

Food varieties used in this article are Longans, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Longan vs Refried beans 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
2
:
8
Refried beans
Refried beans
Contains less Sodium -100%
Contains more Copper +31%
Contains more Calcium +2800%
Contains more Iron +1007.7%
Contains more Magnesium +250%
Contains more Phosphorus +338.1%
Contains more Potassium +19.9%
Contains more Zinc +1060%
Contains more Manganese +455.8%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains less Sodium -100%
Contains more Copper +31%
Contains more Calcium +2800%
Contains more Iron +1007.7%
Contains more Magnesium +250%
Contains more Phosphorus +338.1%
Contains more Potassium +19.9%
Contains more Zinc +1060%
Contains more Manganese +455.8%

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
:
9
Refried beans
Refried beans
Contains more Vitamin C +1300%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B3 +22.3%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin C +1300%
Contains more Vitamin B2 +77.2%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B3 +22.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
:
3
Refried beans
Refried beans
Contains more Carbs +11.7%
Contains more Protein +280.2%
Contains more Fats +1910%
Contains more Other +144.3%
Equal in Water - 77.75
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Carbs +11.7%
Contains more Protein +280.2%
Contains more Fats +1910%
Contains more Other +144.3%
Equal in Water - 77.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Refried beans Opinion
Net carbs 14.04g 9.85g Longan
Protein 1.31g 4.98g Refried beans
Fats 0.1g 2.01g Refried beans
Carbs 15.14g 13.55g Longan
Calories 60kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g Longan
Fiber 1.1g 3.7g Refried beans
Calcium 1mg 29mg Refried beans
Iron 0.13mg 1.44mg Refried beans
Magnesium 10mg 35mg Refried beans
Phosphorus 21mg 92mg Refried beans
Potassium 266mg 319mg Refried beans
Sodium 0mg 370mg Longan
Zinc 0.05mg 0.58mg Refried beans
Copper 0.169mg 0.129mg Longan
Manganese 0.052mg 0.289mg Refried beans
Selenium 5.8µg Refried beans
Vitamin E 0.09mg Refried beans
Vitamin C 84mg 6mg Longan
Vitamin B1 0.031mg 0.076mg Refried beans
Vitamin B2 0.14mg 0.079mg Longan
Vitamin B3 0.3mg 0.367mg Refried beans
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg Refried beans
Folate 11µg Refried beans
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.034mg 0.231mg Refried beans
Isoleucine 0.026mg 0.242mg Refried beans
Leucine 0.054mg 0.438mg Refried beans
Lysine 0.046mg 0.377mg Refried beans
Methionine 0.013mg 0.083mg Refried beans
Phenylalanine 0.03mg 0.297mg Refried beans
Valine 0.058mg 0.287mg Refried beans
Histidine 0.012mg 153mg Refried beans
Trans Fat 0g 0.016g Longan
Saturated Fat 0.631g Longan
Monounsaturated Fat 0.601g Refried beans
Polyunsaturated fat 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
11%
Longan
33%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 370mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.631g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.