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  6. Refried beans vs. Longan

Refried beans vs. Longan — In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Longan

  • Refried beans have more Iron, Fiber, Manganese, Phosphorus, and Magnesium, however, Longan is higher in Vitamin C.
  • Longan covers your daily Vitamin C needs 87% more than Refried beans.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Longans, raw.

Infographic

Refried beans 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.
Refried beans
Refried beans
8
:
2
Longan
Longan
Contains more Calcium +2800%
Contains more Iron +1007.7%
Contains more Magnesium +250%
Contains more Phosphorus +338.1%
Contains more Potassium +19.9%
Contains more Zinc +1060%
Contains more Manganese +455.8%
Contains less Sodium -100%
Contains more Copper +31%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +2800%
Contains more Iron +1007.7%
Contains more Magnesium +250%
Contains more Phosphorus +338.1%
Contains more Potassium +19.9%
Contains more Zinc +1060%
Contains more Manganese +455.8%
Contains less Sodium -100%
Contains more Copper +31%

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.
Refried beans
Refried beans
9
:
2
Longan
Longan
Contains more Vitamin B1 +145.2%
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +1300%
Contains more Vitamin B2 +77.2%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +1300%
Contains more Vitamin B2 +77.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
3
:
2
Longan
Longan
Contains more Protein +280.2%
Contains more Fats +1910%
Contains more Other +144.3%
Contains more Carbs +11.7%
Equal in Water - 82.75
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +280.2%
Contains more Fats +1910%
Contains more Other +144.3%
Contains more Carbs +11.7%
Equal in Water - 82.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Longan Opinion
Net carbs 9.85g 14.04g Longan
Protein 4.98g 1.31g Refried beans
Fats 2.01g 0.1g Refried beans
Carbs 13.55g 15.14g Longan
Calories 90kcal 60kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g Longan
Fiber 3.7g 1.1g Refried beans
Calcium 29mg 1mg Refried beans
Iron 1.44mg 0.13mg Refried beans
Magnesium 35mg 10mg Refried beans
Phosphorus 92mg 21mg Refried beans
Potassium 319mg 266mg Refried beans
Sodium 370mg 0mg Longan
Zinc 0.58mg 0.05mg Refried beans
Copper 0.129mg 0.169mg Longan
Manganese 0.289mg 0.052mg Refried beans
Selenium 5.8µg Refried beans
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 84mg Longan
Vitamin B1 0.076mg 0.031mg Refried beans
Vitamin B2 0.079mg 0.14mg Longan
Vitamin B3 0.367mg 0.3mg Refried beans
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg Refried beans
Folate 11µg Refried beans
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.231mg 0.034mg Refried beans
Isoleucine 0.242mg 0.026mg Refried beans
Leucine 0.438mg 0.054mg Refried beans
Lysine 0.377mg 0.046mg Refried beans
Methionine 0.083mg 0.013mg Refried beans
Phenylalanine 0.297mg 0.03mg Refried beans
Valine 0.287mg 0.058mg Refried beans
Histidine 153mg 0.012mg Refried beans
Trans Fat 0.016g 0g Longan
Saturated Fat 0.631g Longan
Monounsaturated Fat 0.601g Refried beans
Polyunsaturated fat 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Refried beans
27%
Longan
Minerals Daily Need Coverage Score
33%
Refried beans
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 370mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.631g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.