White bread vs. Longan — In-Depth Nutrition Comparison
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Differences between white bread and longan
- White bread has more iron, vitamin B1, vitamin B3, manganese, calcium, phosphorus, and vitamin B2, while longan has more vitamin C and copper.
- Longan's daily need coverage for vitamin C is 93% higher.
- Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of white bread is 73.
The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) 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 | +130% |
| Contains more CalciumCalcium | +14300% |
| Contains more IronIron | +2676.9% |
| Contains more ZincZinc | +1380% |
| Contains more PhosphorusPhosphorus | +366.7% |
| Contains more ManganeseManganese | +930.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +111.1% |
| Contains more CopperCopper | +67.3% |
| 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 | +1619.4% |
| Contains more Vitamin B2Vitamin B2 | +73.6% |
| Contains more Vitamin B3Vitamin B3 | +1493.3% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +575.6% |
| Contains more FatsFats | +3230% |
| Contains more CarbsCarbs | +226.4% |
| Contains more OtherOther | +182.9% |
| Contains more WaterWater | +127.2% |
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 Sugar |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Iron | 3.61mg | 0.13mg | 44% |
| Vitamin B1 | 0.533mg | 0.031mg | 42% |
| Selenium | 22µg | 40% | |
| Vitamin B3 | 4.78mg | 0.3mg | 28% |
| Folate | 111µg | 28% | |
| Manganese | 0.536mg | 0.052mg | 21% |
| Sodium | 490mg | 0mg | 21% |
| Protein | 8.85g | 1.31g | 15% |
| Starch | 37.17g | 15% | |
| Calcium | 144mg | 1mg | 14% |
| Phosphorus | 98mg | 21mg | 11% |
| Polyunsaturated fat | 1.602g | 11% | |
| Carbs | 49.42g | 15.14g | 11% |
| Vitamin B5 | 0.536mg | 11% | |
| Calories | 266kcal | 60kcal | 10% |
| Copper | 0.101mg | 0.169mg | 8% |
| Vitamin B2 | 0.243mg | 0.14mg | 8% |
| Vitamin B6 | 0.087mg | 7% | |
| Zinc | 0.74mg | 0.05mg | 6% |
| Fiber | 2.7g | 1.1g | 6% |
| Fats | 3.33g | 0.1g | 5% |
| Potassium | 126mg | 266mg | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Magnesium | 23mg | 10mg | 3% |
| Saturated fat | 0.698g | 3% | |
| Vitamin E | 0.22mg | 1% | |
| Monounsaturated fat | 0.599g | 1% | |
| Net carbs | 46.72g | 14.04g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | 0g | 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% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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
33%
25%
Minerals Daily Need Coverage Score
56%
11%
Comparison summary
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is cheaper?
White bread is cheaper (difference - $1.4)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)