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  6. Plantain vs. Longan

Plantain vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Plantain and Longan

  • Plantain has more Potassium, Iron, and Magnesium, however, Longan is richer in Vitamin C, Copper, and Vitamin B2.
  • Longan covers your daily Vitamin C needs 81% more than Plantain.
  • Longan has 4 times less Iron than Plantain. Plantain has 0.58mg of Iron, while Longan has 0.13mg.

Specific food types used in this comparison are Plantains, cooked and Longans, raw.

Infographic

Plantain 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.
Plantain
Plantain
7
:
3
Longan
Longan
Contains more Calcium +100%
Contains more Iron +346.2%
Contains more Magnesium +220%
Contains more Phosphorus +33.3%
Contains more Potassium +74.8%
Contains more Zinc +160%
Contains less Sodium -100%
Contains more Copper +156.1%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +100%
Contains more Iron +346.2%
Contains more Magnesium +220%
Contains more Phosphorus +33.3%
Contains more Potassium +74.8%
Contains more Zinc +160%
Contains less Sodium -100%
Contains more Copper +156.1%

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.
Plantain
Plantain
9
:
2
Longan
Longan
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +152%
Contains more Vitamin C +670.6%
Contains more Vitamin B2 +169.2%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Longan
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 B1 +48.4%
Contains more Vitamin B3 +152%
Contains more Vitamin C +670.6%
Contains more Vitamin B2 +169.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
2
:
3
Longan
Longan
Contains more Fats +80%
Contains more Carbs +105.7%
Contains more Protein +65.8%
Contains more Water +23%
Contains more Other +20.7%
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Fats +80%
Contains more Carbs +105.7%
Contains more Protein +65.8%
Contains more Water +23%
Contains more Other +20.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Longan Opinion
Net carbs 28.85g 14.04g Plantain
Protein 0.79g 1.31g Longan
Fats 0.18g 0.1g Plantain
Carbs 31.15g 15.14g Plantain
Calories 116kcal 60kcal Plantain
Sugar 14g Longan
Fiber 2.3g 1.1g Plantain
Calcium 2mg 1mg Plantain
Iron 0.58mg 0.13mg Plantain
Magnesium 32mg 10mg Plantain
Phosphorus 28mg 21mg Plantain
Potassium 465mg 266mg Plantain
Sodium 5mg 0mg Longan
Zinc 0.13mg 0.05mg Plantain
Copper 0.066mg 0.169mg Longan
Manganese 0.052mg Longan
Selenium 1.4µg Plantain
Vitamin A 909IU Plantain
Vitamin A RAE 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 84mg Longan
Vitamin B1 0.046mg 0.031mg Plantain
Vitamin B2 0.052mg 0.14mg Longan
Vitamin B3 0.756mg 0.3mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.24mg Plantain
Folate 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg 0.034mg Longan
Isoleucine 0.022mg 0.026mg Longan
Leucine 0.036mg 0.054mg Longan
Lysine 0.037mg 0.046mg Longan
Methionine 0.01mg 0.013mg Longan
Phenylalanine 0.027mg 0.03mg Longan
Valine 0.028mg 0.058mg Longan
Histidine 0.039mg 0.012mg Plantain
Saturated Fat 0.069g Longan
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
27%
Longan
Minerals Daily Need Coverage Score
13%
Plantain
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1.4)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.069g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.