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  6. Longan vs. Refried beans

Longan vs. Refried beans — In-Depth Nutrition Comparison

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A recap on the 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CopperCopper +31%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +1007.7%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +338.1%
Contains more ManganeseManganese +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
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B3Vitamin B3 +22.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Refried beans DV% diff.
Vitamin C 84mg 6mg 87%
Histidine 0.012mg 153mg 22%
Sodium 0mg 370mg 16%
Iron 0.13mg 1.44mg 16%
Selenium 5.8µg 11%
Phosphorus 21mg 92mg 10%
Manganese 0.052mg 0.289mg 10%
Fiber 1.1g 3.7g 10%
Vitamin B6 0.103mg 8%
Protein 1.31g 4.98g 7%
Magnesium 10mg 35mg 6%
Vitamin B2 0.14mg 0.079mg 5%
Zinc 0.05mg 0.58mg 5%
Vitamin B1 0.031mg 0.076mg 4%
Copper 0.169mg 0.129mg 4%
Polyunsaturated fat 0.543g 4%
Choline 21.2mg 4%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Folate 11µg 3%
Calcium 1mg 29mg 3%
Saturated fat 0.631g 3%
Fats 0.1g 2.01g 3%
Vitamin K 2.1µg 2%
Calories 60kcal 90kcal 2%
Potassium 266mg 319mg 2%
Monounsaturated fat 0.601g 2%
Vitamin E 0.09mg 1%
Carbs 15.14g 13.55g 1%
Net carbs 14.04g 9.85g N/A
Sugar 0.54g N/A
Vitamin B3 0.3mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.034mg 0.231mg 0%
Isoleucine 0.026mg 0.242mg 0%
Leucine 0.054mg 0.438mg 0%
Lysine 0.046mg 0.377mg 0%
Methionine 0.013mg 0.083mg 0%
Phenylalanine 0.03mg 0.297mg 0%
Valine 0.058mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
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 CarbsCarbs +11.7%
Contains more ProteinProtein +280.2%
Contains more FatsFats +1910%
Contains more OtherOther +144.3%
~equal in Water ~77.75g

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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.