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Longan vs. Swiss cheese — In-Depth Nutrition Comparison

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Important differences between longan and Swiss cheese

  • Longan has more vitamin C, copper, and potassium; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, zinc, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of Swiss cheese is 27.

The food varieties used in the comparison are Longans, raw and Cheese, swiss.

Infographic

Longan vs Swiss cheese 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
4
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +269.4%
Contains more CopperCopper +259.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +88900%
Contains more ZincZinc +8640%
Contains more PhosphorusPhosphorus +2633.3%
~equal in Iron ~0.13mg

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
3
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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +181.8%
Contains more Vitamin B3Vitamin B3 +368.8%
Contains more Vitamin B2Vitamin B2 +115.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +951.4%
Contains more WaterWater +119.9%
Contains more ProteinProtein +1958%
Contains more FatsFats +30890%
Contains more OtherOther +325.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Vitamin C 84mg 0mg 93%
Calcium 1mg 890mg 89%
Saturated fat 18.227g 83%
Phosphorus 21mg 574mg 79%
Selenium 30µg 55%
Protein 1.31g 26.96g 51%
Fats 0.1g 30.99g 48%
Zinc 0.05mg 4.37mg 39%
Vitamin A 288µg 32%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 8.046g 20%
Calories 60kcal 393kcal 17%
Copper 0.169mg 0.047mg 14%
Vitamin B2 0.14mg 0.302mg 12%
Polyunsaturated fat 1.341g 9%
Sodium 0mg 187mg 8%
Vitamin B5 0.353mg 7%
Potassium 266mg 72mg 6%
Vitamin B6 0.071mg 5%
Magnesium 10mg 33mg 5%
Carbs 15.14g 1.44g 5%
Vitamin E 0.6mg 4%
Fiber 1.1g 0g 4%
Folate 10µg 3%
Choline 15.5mg 3%
Vitamin B1 0.031mg 0.011mg 2%
Manganese 0.052mg 0.026mg 1%
Vitamin B3 0.3mg 0.064mg 1%
Vitamin K 1.4µg 1%
Net carbs 14.04g 1.44g N/A
Iron 0.13mg 0.13mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 0.034mg 1.038mg 0%
Isoleucine 0.026mg 1.537mg 0%
Leucine 0.054mg 2.959mg 0%
Lysine 0.046mg 2.585mg 0%
Methionine 0.013mg 0.784mg 0%
Phenylalanine 0.03mg 1.662mg 0%
Valine 0.058mg 2.139mg 0%
Histidine 0.012mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Longan
48%
Swiss cheese
Minerals Daily Need Coverage Score
11%
Longan
87%
Swiss cheese

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 187mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 18.227g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.2)

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.