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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" 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 160kcal 60kcal Avocado
Protein 2g 1.31g Avocado
Fats 14.66g 0.1g Avocado
Vitamin C 10mg 84mg Longan
Net carbs 1.83g 14.04g Longan
Carbs 8.53g 15.14g Longan
Cholesterol 0mg 0mg
Vitamin D 0IU IU Avocado
Iron 0.55mg 0.13mg Avocado
Calcium 12mg 1mg Avocado
Potassium 485mg 266mg Avocado
Magnesium 29mg 10mg Avocado
Sugar 0.66g g Longan
Fiber 6.7g 1.1g Avocado
Copper 0.19mg 0.169mg Avocado
Zinc 0.64mg 0.05mg Avocado
Starch 0.11g g Avocado
Phosphorus 52mg 21mg Avocado
Sodium 7mg 0mg Longan
Vitamin A 146IU IU Avocado
Vitamin E 2.07mg mg Avocado
Vitamin D 0µg µg Avocado
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 mg Avocado
Vitamin B6 0.257mg mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg µg Avocado
Folate 81µg µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g g Longan
Monounsaturated Fat 9.799g g Avocado
Polyunsaturated fat 1.816g g Avocado
Tryptophan 0.025mg mg 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
Fructose 0.12g g Avocado

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Avocado
8%
Longan
Carbohydrates
9%
Avocado
15%
Longan
Fats
68%
Avocado
0%
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

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 to 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.