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Kiwifruit vs Longan - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 8.99g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 53)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Longan
Lower in Sugars ok
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 Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Kiwifruit
38
Longan
Mineral Summary Score
11
Kiwifruit
8
Longan

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Longan
Contains more Iron +138.5%
Contains more Calcium +3300%
Contains more Potassium +17.3%
Contains more Magnesium +70%
Contains more Zinc +180%
Contains more Phosphorus +61.9%
Contains more Copper +30%
Contains less Sodium -100%
Contains more Iron +138.5%
Contains more Calcium +3300%
Contains more Potassium +17.3%
Contains more Magnesium +70%
Contains more Zinc +180%
Contains more Phosphorus +61.9%
Contains more Copper +30%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Longan
Contains more Vitamin C +10.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Equal in Vitamin C - 84
Contains more Vitamin C +10.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Equal in Vitamin C - 84

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
8%
Longan
Carbohydrates
15%
Kiwifruit
15%
Longan
Fats
2%
Kiwifruit
0%
Longan

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Longan Opinion
Calories 61 60 Kiwifruit
Protein 1.14 1.31 Longan
Fats 0.52 0.1 Kiwifruit
Vitamin C 92.7 84 Kiwifruit
Carbs 14.66 15.14 Longan
Cholesterol 0 0
Vitamin D 0 Kiwifruit
Iron 0.31 0.13 Kiwifruit
Calcium 34 1 Kiwifruit
Potassium 312 266 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugars 8.99 Kiwifruit
Fiber 3 1.1 Kiwifruit
Copper 0.13 0.169 Longan
Zinc 0.14 0.05 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 21 Kiwifruit
Sodium 3 0 Longan
Vitamin A 87 Kiwifruit
Vitamin E 1.46 Kiwifruit
Vitamin D 0 Kiwifruit
Vitamin B1 0.027 0.031 Longan
Vitamin B2 0.025 0.14 Longan
Vitamin B3 0.341 0.3 Kiwifruit
Vitamin B5 0.183 Kiwifruit
Vitamin B6 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 Kiwifruit
Folic acid (B9) 0 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 Longan
Monounsaturated Fat 0.047 Kiwifruit
Polyunsaturated fat 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 0.034 Kiwifruit
Isoleucine 0.051 0.026 Kiwifruit
Leucine 0.066 0.054 Kiwifruit
Lysine 0.061 0.046 Kiwifruit
Methionine 0.024 0.013 Kiwifruit
Phenylalanine 0.044 0.03 Kiwifruit
Valine 0.057 0.058 Longan
Histidine 0.027 0.012 Kiwifruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.