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  6. Longan vs. Wild rice raw

Longan vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between longan and wild rice raw

  • Longan has more vitamin C; however, wild rice raw is richer in phosphorus, manganese, zinc, vitamin B3, magnesium, copper, iron, fiber, and vitamin B2.
  • Longan covers your daily vitamin C needs 93% more than wild rice raw.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of longan is 45.

Specific food types used in this comparison are Longans, raw and Wild rice, raw.

Infographic

Longan vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1670%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +1407.7%
Contains more CopperCopper +210.1%
Contains more ZincZinc +11820%
Contains more PhosphorusPhosphorus +1961.9%
Contains more ManganeseManganese +2455.8%

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
1
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +271%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin B3Vitamin B3 +2144.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Wild rice raw DV% diff.
Vitamin C 84mg 0mg 93%
Phosphorus 21mg 433mg 59%
Manganese 0.052mg 1.329mg 56%
Zinc 0.05mg 5.96mg 54%
Magnesium 10mg 177mg 40%
Vitamin B3 0.3mg 6.733mg 40%
Copper 0.169mg 0.524mg 39%
Vitamin B6 0.391mg 30%
Protein 1.31g 14.73g 27%
Folate 95µg 24%
Iron 0.13mg 1.96mg 23%
Vitamin B5 1.074mg 21%
Carbs 15.14g 74.9g 20%
Fiber 1.1g 6.2g 20%
Calories 60kcal 357kcal 15%
Vitamin B2 0.14mg 0.262mg 9%
Vitamin B1 0.031mg 0.115mg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 5%
Potassium 266mg 427mg 5%
Vitamin K 1.9µg 2%
Calcium 1mg 21mg 2%
Fats 0.1g 1.08g 2%
Saturated fat 0.156g 1%
Net carbs 14.04g 68.7g N/A
Sugar 2.5g N/A
Sodium 0mg 7mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.034mg 0.469mg 0%
Isoleucine 0.026mg 0.618mg 0%
Leucine 0.054mg 1.018mg 0%
Lysine 0.046mg 0.629mg 0%
Methionine 0.013mg 0.438mg 0%
Phenylalanine 0.03mg 0.721mg 0%
Valine 0.058mg 0.858mg 0%
Histidine 0.012mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +966.4%
Contains more ProteinProtein +1024.4%
Contains more FatsFats +980%
Contains more CarbsCarbs +394.7%
Contains more OtherOther +118.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.