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Longan vs. Currant — In-Depth Nutrition Comparison

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What are the main differences between Longan and Currant?

  • Longan is richer in Vitamin C, Vitamin B2, and Copper, yet Currant is richer in Fiber, Iron, and Manganese.
  • Longan's daily need coverage for Vitamin C is 48% higher.
  • Longan has 3 times more Vitamin B2 than Currant. Longan has 0.14mg of Vitamin B2, while Currant has 0.05mg.

We used Longans, raw and Currants, red and white, raw types in this comparison.

Infographic

Longan vs Currant 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.
Longan
2
:
Contains less Sodium -100%
Contains more Copper +57.9%
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Contains more Manganese +257.7%
Equal in Potassium - 275
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains less Sodium -100%
Contains more Copper +57.9%
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Contains more Manganese +257.7%
Equal in Potassium - 275

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.
Longan
3
:
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%
Contains more Vitamin B1 +29%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%
Contains more Vitamin B1 +29%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
:
Contains more Fats +100%
Equal in Protein - 1.4
Equal in Carbs - 13.8
Equal in Water - 83.95
Equal in Other - 0.65
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Fats +100%
Equal in Protein - 1.4
Equal in Carbs - 13.8
Equal in Water - 83.95
Equal in Other - 0.65

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Currant
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 Longan Currant Opinion
Net carbs 14.04g 9.5g Longan
Protein 1.31g 1.4g Currant
Fats 0.1g 0.2g Currant
Carbs 15.14g 13.8g Longan
Calories 60kcal 56kcal Longan
Fructose 3.53g Currant
Sugar 7.37g Longan
Fiber 1.1g 4.3g Currant
Calcium 1mg 33mg Currant
Iron 0.13mg 1mg Currant
Magnesium 10mg 13mg Currant
Phosphorus 21mg 44mg Currant
Potassium 266mg 275mg Currant
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.23mg Currant
Copper 0.169mg 0.107mg Longan
Manganese 0.052mg 0.186mg Currant
Selenium 0.6µg Currant
Vitamin A 42IU Currant
Vitamin A RAE 2µg Currant
Vitamin E 0.1mg Currant
Vitamin C 84mg 41mg Longan
Vitamin B1 0.031mg 0.04mg Currant
Vitamin B2 0.14mg 0.05mg Longan
Vitamin B3 0.3mg 0.1mg Longan
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg Currant
Folate 8µg Currant
Vitamin K 11µg Currant
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
Saturated Fat 0.017g Longan
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Currant
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
27%
Longan
18%
Currant
Minerals Daily Need Coverage Score
11%
Longan
17%
Currant

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.9)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients
  2. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.