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Rice pudding vs. Longan — In-Depth Nutrition Comparison

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Significant differences between rice pudding and longan

  • Rice pudding has more calcium, vitamin B12, and phosphorus; however, longan is richer in vitamin C and copper.
  • Longan covers your daily vitamin C needs 93% more than rice pudding.
  • Longan contains less sodium.
  • Rice pudding has a higher glycemic index. The glycemic index of rice pudding is 59, while the glycemic index of longan is 45.

Specific food types used in this comparison are Puddings, rice, dry mix, prepared with 2% milk and Longans, raw.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 +30%
Contains more CalciumCalcium +10400%
Contains more IronIron +184.6%
Contains more ZincZinc +660%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +104.6%
Contains more CopperCopper +838.9%
Contains less SodiumSodium -100%
~equal in Manganese ~0.052mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.9%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +11900%
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
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 +151.1%
Contains more FatsFats +1530%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +20%
Contains more WaterWater +12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice pudding Longan DV% diff.
Vitamin C 0.7mg 84mg 93%
Copper 0.018mg 0.169mg 17%
Vitamin B12 0.24µg 0µg 10%
Calcium 105mg 1mg 10%
Phosphorus 87mg 21mg 9%
Vitamin B5 0.288mg 6%
Sodium 109mg 0mg 5%
Vitamin A 46µg 5%
Fiber 0.1g 1.1g 4%
Vitamin D 0.8µg 4%
Vitamin B1 0.075mg 0.031mg 4%
Protein 3.29g 1.31g 4%
Potassium 130mg 266mg 4%
Vitamin D 34IU 4%
Saturated fat 0.967g 4%
Vitamin B6 0.035mg 3%
Calories 111kcal 60kcal 3%
Selenium 1.9µg 3%
Zinc 0.38mg 0.05mg 3%
Iron 0.37mg 0.13mg 3%
Cholesterol 6mg 0mg 2%
Fats 1.63g 0.1g 2%
Carbs 20.81g 15.14g 2%
Folate 4µg 1%
Monounsaturated fat 0.441g 1%
Vitamin B3 0.443mg 0.3mg 1%
Magnesium 13mg 10mg 1%
Net carbs 20.71g 14.04g N/A
Manganese 0.057mg 0.052mg 0%
Vitamin B2 0.141mg 0.14mg 0%
Polyunsaturated fat 0.06g 0%
Tryptophan 0.039mg 0%
Threonine 0.126mg 0.034mg 0%
Isoleucine 0.169mg 0.026mg 0%
Leucine 0.273mg 0.054mg 0%
Lysine 0.221mg 0.046mg 0%
Methionine 0.07mg 0.013mg 0%
Phenylalanine 0.135mg 0.03mg 0%
Valine 0.187mg 0.058mg 0%
Histidine 0.075mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Rice pudding
25%
Longan
Minerals Daily Need Coverage Score
15%
Rice pudding
11%
Longan

Comparison summary

Which food is richer in minerals?
Rice pudding
Rice pudding is relatively richer in minerals
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $1.4)
Which food is richer in vitamins?
Rice pudding
Rice pudding is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 109mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.967g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 14)
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.