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  6. Elderberry vs. Longan

Elderberry vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Elderberry and Longan

  • Elderberry has more Fiber, and Iron, however, Longan is richer in Vitamin C, Copper, and Vitamin B2.
  • Longan covers your daily Vitamin C needs 53% more than Elderberry.
  • Longan has 38 times less Calcium than Elderberry. Elderberry has 38mg of Calcium, while Longan has 1mg.

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

Infographic

Elderberry 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.
Elderberry
Elderberry
6
:
4
Longan
Longan
Contains more Calcium +3700%
Contains more Iron +1130.8%
Contains more Phosphorus +85.7%
Contains more Zinc +120%
Contains more Magnesium +100%
Contains less Sodium -100%
Contains more Copper +177%
Equal in Potassium - 266
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +3700%
Contains more Iron +1130.8%
Contains more Phosphorus +85.7%
Contains more Zinc +120%
Contains more Magnesium +100%
Contains less Sodium -100%
Contains more Copper +177%
Equal in Potassium - 266

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.
Elderberry
Elderberry
6
:
2
Longan
Longan
Contains more Vitamin B1 +125.8%
Contains more Vitamin B3 +66.7%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +133.3%
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
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 +125.8%
Contains more Vitamin B3 +66.7%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
2
:
3
Longan
Longan
Contains more Fats +400%
Contains more Carbs +21.5%
Contains more Protein +98.5%
Equal in Water - 82.75
Equal in Other - 0.7
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 +400%
Contains more Carbs +21.5%
Contains more Protein +98.5%
Equal in Water - 82.75
Equal in Other - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Longan Opinion
Net carbs 11.4g 14.04g Longan
Protein 0.66g 1.31g Longan
Fats 0.5g 0.1g Elderberry
Carbs 18.4g 15.14g Elderberry
Calories 73kcal 60kcal Elderberry
Fiber 7g 1.1g Elderberry
Calcium 38mg 1mg Elderberry
Iron 1.6mg 0.13mg Elderberry
Magnesium 5mg 10mg Longan
Phosphorus 39mg 21mg Elderberry
Potassium 280mg 266mg Elderberry
Sodium 6mg 0mg Longan
Zinc 0.11mg 0.05mg Elderberry
Copper 0.061mg 0.169mg Longan
Manganese 0.052mg Longan
Selenium 0.6µg Elderberry
Vitamin A 600IU Elderberry
Vitamin A RAE 30µg Elderberry
Vitamin C 36mg 84mg Longan
Vitamin B1 0.07mg 0.031mg Elderberry
Vitamin B2 0.06mg 0.14mg Longan
Vitamin B3 0.5mg 0.3mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg Elderberry
Folate 6µg Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg 0.034mg Longan
Isoleucine 0.027mg 0.026mg Elderberry
Leucine 0.06mg 0.054mg Elderberry
Lysine 0.026mg 0.046mg Longan
Methionine 0.014mg 0.013mg Elderberry
Phenylalanine 0.04mg 0.03mg Elderberry
Valine 0.033mg 0.058mg Longan
Histidine 0.015mg 0.012mg Elderberry
Saturated Fat 0.023g Longan
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry 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
22%
Elderberry
27%
Longan
Minerals Daily Need Coverage Score
14%
Elderberry
11%
Longan

Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.