Longan vs. Brown rice — In-Depth Nutrition Comparison
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How are longan and brown rice different?
- Longan is higher in vitamin C, copper, and vitamin B2; however, brown rice is richer in manganese, vitamin B3, vitamin B1, phosphorus, magnesium, zinc, and iron.
- Daily need coverage for vitamin C for longan is 93% higher.
- Longan contains 2 times more vitamin B2 than brown rice. While longan contains 0.14mg of vitamin B2, brown rice contains only 0.069mg.
- Longan has a lower glycemic index (45) than brown rice (66).
Longans, raw and Rice, brown, long-grain, cooked are the varieties used in this article.
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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 | +209.3% |
| Contains more CopperCopper | +59.4% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +290% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +330.8% |
| Contains more ZincZinc | +1320% |
| Contains more PhosphorusPhosphorus | +390.5% |
| Contains more ManganeseManganese | +1773.1% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +102.9% |
| Contains more Vitamin B1Vitamin B1 | +474.2% |
| Contains more Vitamin B3Vitamin B3 | +753.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 84mg | 0mg | 93% |
| Manganese | 0.052mg | 0.974mg | 40% |
| Vitamin B3 | 0.3mg | 2.561mg | 14% |
| Vitamin B1 | 0.031mg | 0.178mg | 12% |
| Phosphorus | 21mg | 103mg | 12% |
| Selenium | 5.8µg | 11% | |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.123mg | 9% | |
| Vitamin B5 | 0.38mg | 8% | |
| Magnesium | 10mg | 39mg | 7% |
| Copper | 0.169mg | 0.106mg | 7% |
| Zinc | 0.05mg | 0.71mg | 6% |
| Vitamin B2 | 0.14mg | 0.069mg | 5% |
| Potassium | 266mg | 86mg | 5% |
| Iron | 0.13mg | 0.56mg | 5% |
| Protein | 1.31g | 2.74g | 3% |
| Calories | 60kcal | 123kcal | 3% |
| Carbs | 15.14g | 25.58g | 3% |
| Folate | 9µg | 2% | |
| Fiber | 1.1g | 1.6g | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 9.2mg | 2% | |
| Vitamin E | 0.17mg | 1% | |
| Saturated fat | 0.26g | 1% | |
| Monounsaturated fat | 0.369g | 1% | |
| Fats | 0.1g | 0.97g | 1% |
| Net carbs | 14.04g | 23.98g | N/A |
| Calcium | 1mg | 3mg | 0% |
| Sugar | 0.24g | N/A | |
| Sodium | 0mg | 4mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.034mg | 0.095mg | 0% |
| Isoleucine | 0.026mg | 0.109mg | 0% |
| Leucine | 0.054mg | 0.214mg | 0% |
| Lysine | 0.046mg | 0.099mg | 0% |
| Methionine | 0.013mg | 0.058mg | 0% |
| Phenylalanine | 0.03mg | 0.133mg | 0% |
| Valine | 0.058mg | 0.151mg | 0% |
| Histidine | 0.012mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more WaterWater | +17.8% |
| Contains more OtherOther | +59.1% |
| Contains more ProteinProtein | +109.2% |
| Contains more FatsFats | +870% |
| Contains more CarbsCarbs | +69% |
