Avocado vs. Longan — In-Depth Nutrition Comparison

Compare

How are avocados and longan different?

Avocados are higher in fiber, vitamin B3, potassium, zinc, and iron; however, longan is richer in vitamin C.
Daily need coverage for vitamin C for longan is 82% higher.
Avocados contain 13 times more zinc than longan. While avocados contain 0.64mg of zinc, longan contains only 0.05mg.

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

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.

Avocado

Longan

Contains more MagnesiumMagnesium	+190%
Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+82.3%
Contains more IronIron	+323.1%
Contains more CopperCopper	+12.4%
Contains more ZincZinc	+1180%
Contains more PhosphorusPhosphorus	+147.6%
Contains more ManganeseManganese	+173.1%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-100%

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.

Avocado

Longan

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+116.1%
Contains more Vitamin B3Vitamin B3	+479.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C

+740%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.14mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	10mg	84mg	82%
Vitamin B5	1.389mg		28%
Monounsaturated fat	9.799g		24%
Fats	14.66g	0.1g	22%
Fiber	6.7g	1.1g	22%
Vitamin B6	0.257mg		20%
Folate	81µg		20%
Vitamin K	21µg		18%
Vitamin E	2.07mg		14%
Polyunsaturated fat	1.816g		12%
Saturated fat	2.126g		10%
Vitamin B3	1.738mg	0.3mg	9%
Potassium	485mg	266mg	6%
Calories	160kcal	60kcal	5%
Magnesium	29mg	10mg	5%
Iron	0.55mg	0.13mg	5%
Zinc	0.64mg	0.05mg	5%
Phosphorus	52mg	21mg	4%
Manganese	0.142mg	0.052mg	4%
Vitamin B1	0.067mg	0.031mg	3%
Choline	14.2mg		3%
Carbs	8.53g	15.14g	2%
Copper	0.19mg	0.169mg	2%
Protein	2g	1.31g	1%
Calcium	12mg	1mg	1%
Vitamin A	7µg		1%
Selenium	0.4µg		1%
Vitamin B2	0.13mg	0.14mg	1%
Protein per 100 calories	1.3g	2.2g	N/A
Calories per 10 g protein	800kcal	458kcal	N/A
Weight per 100 calories	63g	167g	N/A
Unsaturated / Saturated Fat ratio	5.5		N/A
Net carbs	1.83g	14.04g	N/A
Sugar	0.66g		N/A
Starch	0.11g		0%
Sodium	7mg	0mg	0%
Tryptophan	0.025mg		0%
Threonine	0.073mg	0.034mg	0%
Isoleucine	0.084mg	0.026mg	0%
Leucine	0.143mg	0.054mg	0%
Lysine	0.132mg	0.046mg	0%
Methionine	0.038mg	0.013mg	0%
Phenylalanine	0.097mg	0.03mg	0%
Valine	0.107mg	0.058mg	0%
Histidine	0.049mg	0.012mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.111g		N/A
Omega-6 - Gamma-linoleic acid	0.015g		N/A