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Avocado vs Longan - In-Depth Nutrition Comparison

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How are Avocado and Longan different?

  • Avocado is higher in Fiber, Vitamin B3, Potassium, Zinc and Iron, however Longan is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Longan is 82% higher.
  • Avocado contains 13 times more Zinc than Longan. While Avocado contains 0.64mg of Zinc, Longan contains only 0.05mg.

Avocados, raw, all commercial varieties and Longans, raw are the varieties used in this article.

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Avocado vs Longan infographic
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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
:
1
Longan
Contains more Iron +323.1%
Contains more Calcium +1100%
Contains more Potassium +82.3%
Contains more Magnesium +190%
Contains more Copper +12.4%
Contains more Zinc +1180%
Contains more Phosphorus +147.6%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +323.1%
Contains more Calcium +1100%
Contains more Potassium +82.3%
Contains more Magnesium +190%
Contains more Copper +12.4%
Contains more Zinc +1180%
Contains more Phosphorus +147.6%
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 B1 +116.1%
Contains more Vitamin B3 +479.3%
Contains more Vitamin C +740%
Equal in Vitamin B2 - 0.14
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B3 +479.3%
Contains more Vitamin C +740%
Equal in Vitamin B2 - 0.14

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
35
Avocado
27
Longan
Mineral Summary Score
24
Avocado
13
Longan

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
12%
Avocado
8%
Longan
Carbohydrates
9%
Avocado
15%
Longan
Fats
68%
Avocado
0%
Longan

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.
Avocado 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
Avocado Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 40)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.6)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Avocado Longan Opinion
Calories 160 60 Avocado
Protein 2 1.31 Avocado
Fats 14.66 0.1 Avocado
Vitamin C 10 84 Longan
Carbs 8.53 15.14 Longan
Cholesterol 0 0
Vitamin D 0 Avocado
Iron 0.55 0.13 Avocado
Calcium 12 1 Avocado
Potassium 485 266 Avocado
Magnesium 29 10 Avocado
Sugars 0.66 Longan
Fiber 6.7 1.1 Avocado
Copper 0.19 0.169 Avocado
Zinc 0.64 0.05 Avocado
Starch 0.11 Avocado
Phosphorus 52 21 Avocado
Sodium 7 0 Longan
Vitamin A 146 Avocado
Vitamin E 2.07 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.067 0.031 Avocado
Vitamin B2 0.13 0.14 Longan
Vitamin B3 1.738 0.3 Avocado
Vitamin B5 1.389 Avocado
Vitamin B6 0.257 Avocado
Vitamin B12 0 0
Vitamin K 21 Avocado
Folate 81 Avocado
Trans Fat 0 0
Saturated Fat 2.126 Longan
Monounsaturated Fat 9.799 Avocado
Polyunsaturated fat 1.816 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 0.034 Avocado
Isoleucine 0.084 0.026 Avocado
Leucine 0.143 0.054 Avocado
Lysine 0.132 0.046 Avocado
Methionine 0.038 0.013 Avocado
Phenylalanine 0.097 0.03 Avocado
Valine 0.107 0.058 Avocado
Histidine 0.049 0.012 Avocado
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.