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Pomegranate vs Longan - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 13.67g)
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 - 0.12g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 67)
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.
Pomegranate Longan
Rich in minerals ok
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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate 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
14
Pomegranate
38
Longan
Mineral Summary Score
10
Pomegranate
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
:
3
Longan
Contains more Iron +130.8%
Contains more Calcium +900%
Contains more Magnesium +20%
Contains more Zinc +600%
Contains more Phosphorus +71.4%
Contains more Potassium +12.7%
Contains less Sodium -100%
Equal in Copper - 0.169
Contains more Iron +130.8%
Contains more Calcium +900%
Contains more Magnesium +20%
Contains more Zinc +600%
Contains more Phosphorus +71.4%
Contains more Potassium +12.7%
Contains less Sodium -100%
Equal in Copper - 0.169

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
:
3
Longan
Contains more Vitamin B1 +116.1%
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Equal in Vitamin B3 - 0.3
Contains more Vitamin B1 +116.1%
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Equal in Vitamin B3 - 0.3

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
10%
Pomegranate
8%
Longan
Carbohydrates
19%
Pomegranate
15%
Longan
Fats
5%
Pomegranate
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 Pomegranate Longan Opinion
Calories 83 60 Pomegranate
Protein 1.67 1.31 Pomegranate
Fats 1.17 0.1 Pomegranate
Vitamin C 10.2 84 Longan
Carbs 18.7 15.14 Pomegranate
Cholesterol 0 0
Vitamin D 0 Pomegranate
Iron 0.3 0.13 Pomegranate
Calcium 10 1 Pomegranate
Potassium 236 266 Longan
Magnesium 12 10 Pomegranate
Sugars 13.67 Pomegranate
Fiber 4 1.1 Pomegranate
Copper 0.158 0.169 Longan
Zinc 0.35 0.05 Pomegranate
Starch
Phosphorus 36 21 Pomegranate
Sodium 3 0 Longan
Vitamin A 0 Pomegranate
Vitamin E 0.6 Pomegranate
Vitamin D 0 Pomegranate
Vitamin B1 0.067 0.031 Pomegranate
Vitamin B2 0.053 0.14 Longan
Vitamin B3 0.293 0.3 Longan
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 Pomegranate
Folic acid (B9) 0 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 Longan
Monounsaturated Fat 0.093 Pomegranate
Polyunsaturated fat 0.079 Pomegranate
Tryptophan
Threonine 0.034 Longan
Isoleucine 0.026 Longan
Leucine 0.054 Longan
Lysine 0.046 Longan
Methionine 0.013 Longan
Phenylalanine 0.03 Longan
Valine 0.058 Longan
Histidine 0.012 Longan
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.