Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Longan

Brown rice vs. Longan — In-Depth Nutrition Comparison

Compare

How are brown rice and longan different?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, magnesium, zinc, and iron; however, longan is richer in vitamin C, copper, and vitamin B2.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Brown rice contains 19 times more manganese than longan. While brown rice contains 0.974mg of manganese, longan contains only 0.052mg.
  • Longan has a lower glycemic index (45) than brown rice (66).

Rice, brown, long-grain, cooked and Longans, raw are the varieties used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Longan
Longan
3
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 +290%
Contains more CalciumCalcium +200%
Contains more IronIron +330.8%
Contains more ZincZinc +1320%
Contains more PhosphorusPhosphorus +390.5%
Contains more ManganeseManganese +1773.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +209.3%
Contains more CopperCopper +59.4%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Longan
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B3Vitamin B3 +753.7%
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 +∞%
Contains more Vitamin B2Vitamin B2 +102.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Longan DV% diff.
Vitamin C 0mg 84mg 93%
Manganese 0.974mg 0.052mg 40%
Vitamin B3 2.561mg 0.3mg 14%
Vitamin B1 0.178mg 0.031mg 12%
Phosphorus 103mg 21mg 12%
Selenium 5.8µg 11%
Starch 24.79g 10%
Vitamin B6 0.123mg 9%
Vitamin B5 0.38mg 8%
Magnesium 39mg 10mg 7%
Copper 0.106mg 0.169mg 7%
Zinc 0.71mg 0.05mg 6%
Vitamin B2 0.069mg 0.14mg 5%
Potassium 86mg 266mg 5%
Iron 0.56mg 0.13mg 5%
Protein 2.74g 1.31g 3%
Calories 123kcal 60kcal 3%
Carbs 25.58g 15.14g 3%
Folate 9µg 2%
Fiber 1.6g 1.1g 2%
Polyunsaturated fat 0.366g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Saturated fat 0.26g 1%
Monounsaturated fat 0.369g 1%
Fats 0.97g 0.1g 1%
Net carbs 23.98g 14.04g N/A
Calcium 3mg 1mg 0%
Sugar 0.24g N/A
Sodium 4mg 0mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0.034mg 0%
Isoleucine 0.109mg 0.026mg 0%
Leucine 0.214mg 0.054mg 0%
Lysine 0.099mg 0.046mg 0%
Methionine 0.058mg 0.013mg 0%
Phenylalanine 0.133mg 0.03mg 0%
Valine 0.151mg 0.058mg 0%
Histidine 0.066mg 0.012mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Longan
Longan
2
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 +109.2%
Contains more FatsFats +870%
Contains more CarbsCarbs +69%
Contains more WaterWater +17.8%
Contains more OtherOther +59.1%

People also compare

Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice
Longan
Longan vs Lychee
Lychee
Longan
Longan vs Rambutan
Rambutan
Longan
Longan vs Jujube
Jujube

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.