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Longan vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between longan and yardlong bean (Asparagus bean) raw

  • Longan has more vitamin C and copper, while yardlong bean (Asparagus bean) raw has more magnesium, manganese, vitamin B1, and phosphorus.
  • Longan's daily need coverage for vitamin C is 72% higher.
  • Yardlong bean (Asparagus bean) raw contains 4 times less copper than longan. Longan contains 0.169mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
  • Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Longans, raw and Yardlong bean, raw.

Infographic

Longan vs Yardlong bean (Asparagus bean) 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CopperCopper +252.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +4900%
Contains more IronIron +261.5%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +181%
Contains more ManganeseManganese +294.2%
~equal in Potassium ~240mg

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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +346.8%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B3Vitamin B3 +36.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +81.3%
Contains more OtherOther +16.7%
Contains more ProteinProtein +113.7%
Contains more FatsFats +300%
~equal in Water ~87.85g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Yardlong bean (Asparagus bean) raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Longan Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 84mg 18.8mg 72%
Folate 62µg 16%
Copper 0.169mg 0.048mg 13%
Magnesium 10mg 44mg 8%
Manganese 0.052mg 0.205mg 7%
Vitamin B1 0.031mg 0.107mg 6%
Vitamin A 43µg 5%
Calcium 1mg 50mg 5%
Phosphorus 21mg 59mg 5%
Iron 0.13mg 0.47mg 4%
Fiber 1.1g 4%
Zinc 0.05mg 0.37mg 3%
Selenium 1.5µg 3%
Protein 1.31g 2.8g 3%
Vitamin B2 0.14mg 0.11mg 2%
Vitamin B6 0.024mg 2%
Carbs 15.14g 8.35g 2%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.169g 1%
Calories 60kcal 47kcal 1%
Vitamin B3 0.3mg 0.41mg 1%
Potassium 266mg 240mg 1%
Fats 0.1g 0.4g 0%
Net carbs 14.04g 8.35g N/A
Sodium 0mg 4mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.034mg 0.104mg 0%
Isoleucine 0.026mg 0.15mg 0%
Leucine 0.054mg 0.2mg 0%
Lysine 0.046mg 0.184mg 0%
Methionine 0.013mg 0.04mg 0%
Phenylalanine 0.03mg 0.154mg 0%
Valine 0.058mg 0.162mg 0%
Histidine 0.012mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
11%
Longan
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.