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  6. Peanut butter vs. Longan

Peanut butter vs. Longan — In-Depth Nutrition Comparison

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Significant differences between peanut butter and longan

  • Peanut butter has more vitamin B3, manganese, phosphorus, magnesium, copper, zinc, iron, fiber, and vitamin B1; however, longan is richer in vitamin C.
  • Longan covers your daily vitamin C needs 93% more than peanut butter.
  • Longan has 50 times less zinc than peanut butter. Peanut butter has 2.51mg of zinc, while longan has 0.05mg.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Longans, raw.

Infographic

Peanut butter vs Longan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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%
Contains more MagnesiumMagnesium +1580%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +109.8%
Contains more IronIron +1238.5%
Contains more CopperCopper +149.7%
Contains more ZincZinc +4920%
Contains more PhosphorusPhosphorus +1495.2%
Contains more ManganeseManganese +3101.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +383.9%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +4270.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Longan DV% diff.
Vitamin C 0mg 84mg 93%
Polyunsaturated fat 12.535g 84%
Vitamin B3 13.112mg 0.3mg 80%
Fats 51.36g 0.1g 79%
Manganese 1.665mg 0.052mg 70%
Monounsaturated fat 25.941g 65%
Vitamin E 9.1mg 61%
Saturated fat 10.325g 47%
Phosphorus 335mg 21mg 45%
Protein 22.21g 1.31g 42%
Magnesium 168mg 10mg 38%
Vitamin B6 0.441mg 34%
Copper 0.422mg 0.169mg 28%
Calories 598kcal 60kcal 27%
Vitamin B5 1.137mg 23%
Zinc 2.51mg 0.05mg 22%
Folate 87µg 22%
Iron 1.74mg 0.13mg 20%
Fiber 5g 1.1g 16%
Choline 63mg 11%
Vitamin B1 0.15mg 0.031mg 10%
Potassium 558mg 266mg 9%
Selenium 4.1µg 7%
Calcium 49mg 1mg 5%
Vitamin B2 0.192mg 0.14mg 4%
Carbs 22.31g 15.14g 2%
Starch 3.56g 1%
Sodium 17mg 0mg 1%
Net carbs 17.31g 14.04g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0.034mg 0%
Isoleucine 0.616mg 0.026mg 0%
Leucine 1.546mg 0.054mg 0%
Lysine 0.681mg 0.046mg 0%
Methionine 0.265mg 0.013mg 0%
Phenylalanine 1.202mg 0.03mg 0%
Valine 0.782mg 0.058mg 0%
Histidine 0.557mg 0.012mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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
Contains more ProteinProtein +1595.4%
Contains more FatsFats +51260%
Contains more CarbsCarbs +47.4%
Contains more OtherOther +312.9%
Contains more WaterWater +6627.6%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.