Soup beans vs. Longan — In-Depth Nutrition Comparison
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How are soup beans and longan different?
- Soup beans are higher in iron, fiber, manganese, and phosphorus; however, longan is richer in vitamin C and vitamin B2.
- Daily need coverage for vitamin C for longan is 91% higher.
- Longan has a lower glycemic index (45) than soup beans (64).
Soup, bean with ham, canned, chunky, ready-to-serve and Longans, raw are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +3100% |
| Contains more IronIron | +923.1% |
| Contains more ZincZinc | +780% |
| Contains more PhosphorusPhosphorus | +181% |
| Contains more ManganeseManganese | +457.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +52% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.5% |
| Contains more Vitamin B3Vitamin B3 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +4566.7% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +296.2% |
| Contains more FatsFats | +3400% |
| Contains more OtherOther | +117.1% |
| Contains more CarbsCarbs | +35.7% |
~equal in
Water
~82.75g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 1.8mg | 84mg | 91% |
| Sodium | 400mg | 0mg | 17% |
| Iron | 1.33mg | 0.13mg | 15% |
| Fiber | 4.6g | 1.1g | 14% |
| Selenium | 6.9µg | 13% | |
| Manganese | 0.29mg | 0.052mg | 10% |
| Vitamin A | 81µg | 9% | |
| Protein | 5.19g | 1.31g | 8% |
| Saturated fat | 1.37g | 6% | |
| Vitamin B2 | 0.06mg | 0.14mg | 6% |
| Phosphorus | 59mg | 21mg | 5% |
| Fats | 3.5g | 0.1g | 5% |
| Monounsaturated fat | 1.58g | 4% | |
| Zinc | 0.44mg | 0.05mg | 4% |
| Vitamin B6 | 0.05mg | 4% | |
| Cholesterol | 9mg | 0mg | 3% |
| Calcium | 32mg | 1mg | 3% |
| Potassium | 175mg | 266mg | 3% |
| Vitamin B3 | 0.7mg | 0.3mg | 3% |
| Polyunsaturated fat | 0.39g | 3% | |
| Folate | 12µg | 3% | |
| Calories | 95kcal | 60kcal | 2% |
| Vitamin B1 | 0.06mg | 0.031mg | 2% |
| Magnesium | 19mg | 10mg | 2% |
| Vitamin B5 | 0.04mg | 1% | |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Copper | 0.16mg | 0.169mg | 1% |
| Carbs | 11.16g | 15.14g | 1% |
| Net carbs | 6.56g | 14.04g | N/A |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
25%
Minerals Daily Need Coverage Score
31%
11%
Comparison summary
Which food is richer in minerals?
Soup beans is relatively richer in minerals
Which food is cheaper?
Soup beans is cheaper (difference - $1.4)
Which food is richer in vitamins?
Soup beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Longan contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 1.37g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 19)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)