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Kiwifruit vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Longan

  • Kiwifruit has more Vitamin C, and Fiber, however, Longan is richer in Vitamin B2.
  • Longan has 34 times less Calcium than Kiwifruit. Kiwifruit has 34mg of Calcium, while Longan has 1mg.

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

Infographic

Kiwifruit 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.
Contains more Calcium +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%
Contains more Manganese +88.5%
Contains less Sodium -100%
Contains more Copper +30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%
Contains more Manganese +88.5%
Contains less Sodium -100%
Contains more Copper +30%

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.
:
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +420%
Contains more Protein +14.9%
Contains more Other +14.8%
Equal in Carbs - 15.14
Equal in Water - 82.75
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Fats +420%
Contains more Protein +14.9%
Contains more Other +14.8%
Equal in Carbs - 15.14
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.
Kiwifruit Longan
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Kiwifruit Longan Opinion
Net carbs 11.66g 14.04g Longan
Protein 1.14g 1.31g Longan
Fats 0.52g 0.1g Kiwifruit
Carbs 14.66g 15.14g Longan
Calories 61kcal 60kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g Longan
Fiber 3g 1.1g Kiwifruit
Calcium 34mg 1mg Kiwifruit
Iron 0.31mg 0.13mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 21mg Kiwifruit
Potassium 312mg 266mg Kiwifruit
Sodium 3mg 0mg Longan
Zinc 0.14mg 0.05mg Kiwifruit
Copper 0.13mg 0.169mg Longan
Manganese 0.098mg 0.052mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 87IU Kiwifruit
Vitamin A RAE 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 84mg Kiwifruit
Vitamin B1 0.027mg 0.031mg Longan
Vitamin B2 0.025mg 0.14mg Longan
Vitamin B3 0.341mg 0.3mg Kiwifruit
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg 0.034mg Kiwifruit
Isoleucine 0.051mg 0.026mg Kiwifruit
Leucine 0.066mg 0.054mg Kiwifruit
Lysine 0.061mg 0.046mg Kiwifruit
Methionine 0.024mg 0.013mg Kiwifruit
Phenylalanine 0.044mg 0.03mg Kiwifruit
Valine 0.057mg 0.058mg Longan
Histidine 0.027mg 0.012mg Kiwifruit
Saturated Fat 0.029g Longan
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
27%
Longan
Minerals Daily Need Coverage Score
14%
Kiwifruit
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (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 - 13)
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)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.