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Cockles vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Cockles and Longan

  • The amount of Iron, and Vitamin B3 in Cockles are higher than in Longan.
  • Cockles covers your daily Iron needs 201% more than Longan.
  • Longan has 30 times less Calcium than Cockles. Cockles have 30mg of Calcium, while Longan has 1mg.

Specific food types used in this comparison are Cockles, raw (Alaska Native) and Longans, raw.

Infographic

Cockles 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.
:
6
Longan
Contains more Calcium +2900%
Contains more Iron +12361.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +2900%
Contains more Iron +12361.5%

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.
:
3
Longan
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +966.7%
Contains more Vitamin B1 +210%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +966.7%
Contains more Vitamin B1 +210%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Longan
Contains more Protein +930.5%
Contains more Fats +600%
Contains more Other +228.6%
Contains more Carbs +222.1%
Equal in Water - 82.75
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +930.5%
Contains more Fats +600%
Contains more Other +228.6%
Contains more Carbs +222.1%
Equal in Water - 82.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cockles Longan Opinion
Net carbs 4.7g 14.04g Longan
Protein 13.5g 1.31g Cockles
Fats 0.7g 0.1g Cockles
Carbs 4.7g 15.14g Longan
Calories 79kcal 60kcal Cockles
Fiber 1.1g Longan
Calcium 30mg 1mg Cockles
Iron 16.2mg 0.13mg Cockles
Magnesium 10mg Longan
Phosphorus 21mg Longan
Potassium 266mg Longan
Zinc 0.05mg Longan
Copper 0.169mg Longan
Manganese 0.052mg Longan
Vitamin C 84mg Longan
Vitamin B1 0.01mg 0.031mg Longan
Vitamin B2 0.2mg 0.14mg Cockles
Vitamin B3 3.2mg 0.3mg Cockles
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cockles Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Cockles
27%
Longan
Minerals Daily Need Coverage Score
62%
Cockles
11%
Longan

Comparison summary

Which food is richer in minerals?
Longan
Longan is relatively richer in minerals
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 45)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/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.