Longan vs. Soup beans — In-Depth Nutrition Comparison
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How are longan and soup beans different?
- Longan is higher in vitamin C and vitamin B2; however, soup beans are richer in iron, fiber, manganese, and phosphorus.
- Daily need coverage for vitamin C for longan is 91% higher.
- Longan contains 2 times more vitamin B2 than soup beans. While longan contains 0.14mg of vitamin B2, soup beans contain only 0.06mg.
- Longan has a lower glycemic index (45) than soup beans (64).
Longans, raw and Soup, bean with ham, canned, chunky, ready-to-serve 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 | +52% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +3100% |
| Contains more IronIron | +923.1% |
| Contains more ZincZinc | +780% |
| Contains more PhosphorusPhosphorus | +181% |
| Contains more ManganeseManganese | +457.7% |
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 | +4566.7% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +93.5% |
| Contains more Vitamin B3Vitamin B3 | +133.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 84mg | 1.8mg | 91% |
| Sodium | 0mg | 400mg | 17% |
| Iron | 0.13mg | 1.33mg | 15% |
| Fiber | 1.1g | 4.6g | 14% |
| Selenium | 6.9µg | 13% | |
| Manganese | 0.052mg | 0.29mg | 10% |
| Vitamin A | 81µg | 9% | |
| Protein | 1.31g | 5.19g | 8% |
| Saturated fat | 1.37g | 6% | |
| Vitamin B2 | 0.14mg | 0.06mg | 6% |
| Phosphorus | 21mg | 59mg | 5% |
| Fats | 0.1g | 3.5g | 5% |
| Monounsaturated fat | 1.58g | 4% | |
| Zinc | 0.05mg | 0.44mg | 4% |
| Vitamin B6 | 0.05mg | 4% | |
| Cholesterol | 0mg | 9mg | 3% |
| Calcium | 1mg | 32mg | 3% |
| Potassium | 266mg | 175mg | 3% |
| Vitamin B3 | 0.3mg | 0.7mg | 3% |
| Polyunsaturated fat | 0.39g | 3% | |
| Folate | 12µg | 3% | |
| Calories | 60kcal | 95kcal | 2% |
| Vitamin B1 | 0.031mg | 0.06mg | 2% |
| Magnesium | 10mg | 19mg | 2% |
| Vitamin B5 | 0.04mg | 1% | |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Copper | 0.169mg | 0.16mg | 1% |
| Carbs | 15.14g | 11.16g | 1% |
| Net carbs | 14.04g | 6.56g | N/A |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 0% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +35.7% |
| Contains more ProteinProtein | +296.2% |
| Contains more FatsFats | +3400% |
| Contains more OtherOther | +117.1% |
~equal in
Water
~78.63g
