Flour vs. Longan — In-Depth Nutrition Comparison
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Summary of differences between flour and longan
- Flour has more vitamin B1, iron, vitamin B3, manganese, vitamin B2, phosphorus, fiber, and zinc, while longan has more vitamin C.
- Longan covers your daily need for vitamin C, 93% more than flour.
- Flour contains 36 times more iron than longan. While flour contains 4.64mg of iron, longan contains only 0.13mg.
- Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of flour is 72.
These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Longans, raw.
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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 | +120% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +3469.2% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +414.3% |
| Contains more ManganeseManganese | +1211.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +148.6% |
| Contains more CopperCopper | +17.4% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2432.3% |
| Contains more Vitamin B2Vitamin B2 | +252.9% |
| Contains more Vitamin B3Vitamin B3 | +1868% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Vitamin B1 | 0.785mg | 0.031mg | 63% |
| Selenium | 33.9µg | 62% | |
| Iron | 4.64mg | 0.13mg | 56% |
| Folate | 183µg | 46% | |
| Vitamin B3 | 5.904mg | 0.3mg | 35% |
| Manganese | 0.682mg | 0.052mg | 27% |
| Vitamin B2 | 0.494mg | 0.14mg | 27% |
| Carbs | 76.31g | 15.14g | 20% |
| Protein | 10.33g | 1.31g | 18% |
| Calories | 364kcal | 60kcal | 15% |
| Phosphorus | 108mg | 21mg | 12% |
| Vitamin B5 | 0.438mg | 9% | |
| Fiber | 2.7g | 1.1g | 6% |
| Zinc | 0.7mg | 0.05mg | 6% |
| Potassium | 107mg | 266mg | 5% |
| Polyunsaturated fat | 0.413g | 3% | |
| Copper | 0.144mg | 0.169mg | 3% |
| Magnesium | 22mg | 10mg | 3% |
| Vitamin B6 | 0.044mg | 3% | |
| Choline | 10.4mg | 2% | |
| Saturated fat | 0.155g | 1% | |
| Fats | 0.98g | 0.1g | 1% |
| Calcium | 15mg | 1mg | 1% |
| Net carbs | 73.61g | 14.04g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0% | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0.034mg | 0% |
| Isoleucine | 0.357mg | 0.026mg | 0% |
| Leucine | 0.71mg | 0.054mg | 0% |
| Lysine | 0.228mg | 0.046mg | 0% |
| Methionine | 0.183mg | 0.013mg | 0% |
| Phenylalanine | 0.52mg | 0.03mg | 0% |
| Valine | 0.415mg | 0.058mg | 0% |
| Histidine | 0.23mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +688.5% |
| Contains more FatsFats | +880% |
| Contains more CarbsCarbs | +404% |
| Contains more WaterWater | +594.2% |
| Contains more OtherOther | +52.2% |
