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Mango vs Longan - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 55)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Mango Longan
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Longan
Low Calories diet Equal
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
27
Mango
38
Longan
Mineral Summary Score
6
Mango
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
Mango
3
:
4
Longan
Contains more Iron +23.1%
Contains more Calcium +1000%
Contains more Zinc +80%
Contains more Potassium +58.3%
Contains more Copper +52.3%
Contains more Phosphorus +50%
Contains less Sodium -100%
Equal in Magnesium - 10
Contains more Iron +23.1%
Contains more Calcium +1000%
Contains more Zinc +80%
Contains more Potassium +58.3%
Contains more Copper +52.3%
Contains more Phosphorus +50%
Contains less Sodium -100%
Equal in Magnesium - 10

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
Mango
8
:
3
Longan
Contains more Vitamin B3 +123%
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +123%
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%

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
5%
Mango
8%
Longan
Carbohydrates
15%
Mango
15%
Longan
Fats
2%
Mango
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 Mango Longan Opinion
Calories 60 60
Protein 0.82 1.31 Longan
Fats 0.38 0.1 Mango
Vitamin C 36.4 84 Longan
Carbs 14.98 15.14 Longan
Cholesterol 0 0
Vitamin D 0 Mango
Iron 0.16 0.13 Mango
Calcium 11 1 Mango
Potassium 168 266 Longan
Magnesium 10 10
Sugars 13.66 Mango
Fiber 1.6 1.1 Mango
Copper 0.111 0.169 Longan
Zinc 0.09 0.05 Mango
Starch
Phosphorus 14 21 Longan
Sodium 1 0 Longan
Vitamin A 1082 Mango
Vitamin E 0.9 Mango
Vitamin D 0 Mango
Vitamin B1 0.028 0.031 Longan
Vitamin B2 0.038 0.14 Longan
Vitamin B3 0.669 0.3 Mango
Vitamin B5 0.197 Mango
Vitamin B6 0.119 Mango
Vitamin B12 0 0
Vitamin K 4.2 Mango
Folic acid (B9) 0 Mango
Trans Fat 0 0
Saturated Fat 0.092 Longan
Monounsaturated Fat 0.14 Mango
Polyunsaturated fat 0.071 Mango
Tryptophan 0.013 Mango
Threonine 0.031 0.034 Longan
Isoleucine 0.029 0.026 Mango
Leucine 0.05 0.054 Longan
Lysine 0.066 0.046 Mango
Methionine 0.008 0.013 Longan
Phenylalanine 0.027 0.03 Longan
Valine 0.042 0.058 Longan
Histidine 0.019 0.012 Mango
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.