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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.

Infographic

Avocado vs Longan 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.
:
1
Longan
Contains more Calcium +1100%
Contains more Iron +323.1%
Contains more Magnesium +190%
Contains more Phosphorus +147.6%
Contains more Potassium +82.3%
Contains more Zinc +1180%
Contains more Copper +12.4%
Contains more Manganese +173.1%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1100%
Contains more Iron +323.1%
Contains more Magnesium +190%
Contains more Phosphorus +147.6%
Contains more Potassium +82.3%
Contains more Zinc +1180%
Contains more Copper +12.4%
Contains more Manganese +173.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
10
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Longan
Contains more Protein +52.7%
Contains more Fats +14560%
Contains more Other +125.7%
Contains more Carbs +77.5%
Contains more Water +13%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +52.7%
Contains more Fats +14560%
Contains more Other +125.7%
Contains more Carbs +77.5%
Contains more Water +13%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Longan
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 Avocado Longan Opinion
Net carbs 1.83g 14.04g Longan
Protein 2g 1.31g Avocado
Fats 14.66g 0.1g Avocado
Carbs 8.53g 15.14g Longan
Calories 160kcal 60kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Longan
Fiber 6.7g 1.1g Avocado
Calcium 12mg 1mg Avocado
Iron 0.55mg 0.13mg Avocado
Magnesium 29mg 10mg Avocado
Phosphorus 52mg 21mg Avocado
Potassium 485mg 266mg Avocado
Sodium 7mg 0mg Longan
Zinc 0.64mg 0.05mg Avocado
Copper 0.19mg 0.169mg Avocado
Manganese 0.142mg 0.052mg Avocado
Selenium 0.4µg Avocado
Vitamin A 146IU Avocado
Vitamin A RAE 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 10mg 84mg Longan
Vitamin B1 0.067mg 0.031mg Avocado
Vitamin B2 0.13mg 0.14mg Longan
Vitamin B3 1.738mg 0.3mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg Avocado
Folate 81µg Avocado
Choline 14.2mg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg 0.034mg Avocado
Isoleucine 0.084mg 0.026mg Avocado
Leucine 0.143mg 0.054mg Avocado
Lysine 0.132mg 0.046mg Avocado
Methionine 0.038mg 0.013mg Avocado
Phenylalanine 0.097mg 0.03mg Avocado
Valine 0.107mg 0.058mg Avocado
Histidine 0.049mg 0.012mg Avocado
Saturated Fat 2.126g Longan
Monounsaturated Fat 9.799g Avocado
Polyunsaturated fat 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Longan
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
33%
Avocado
25%
Longan
Minerals Daily Need Coverage Score
21%
Avocado
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (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?
Avocado
Avocado is lower in glycemic index (difference - 5)
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)

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. 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.