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Avocado vs. Longan — In-Depth Nutrition Comparison

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How are avocadoes and longan different?

  • Avocadoes 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.
  • Avocadoes contain 13 times more zinc than longan. While avocadoes 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Longan
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Longan
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +740%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +52.7%
Contains more FatsFats +14560%
Contains more OtherOther +125.7%
Contains more CarbsCarbs +77.5%
Contains more WaterWater +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 DV% diff.
Vitamin C 10mg 84mg 82%
Vitamin B5 1.389mg 28%
Monounsaturated fat 9.799g 24%
Fiber 6.7g 1.1g 22%
Fats 14.66g 0.1g 22%
Folate 81µg 20%
Vitamin B6 0.257mg 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%
Zinc 0.64mg 0.05mg 5%
Magnesium 29mg 10mg 5%
Iron 0.55mg 0.13mg 5%
Calories 160kcal 60kcal 5%
Phosphorus 52mg 21mg 4%
Manganese 0.142mg 0.052mg 4%
Choline 14.2mg 3%
Vitamin B1 0.067mg 0.031mg 3%
Carbs 8.53g 15.14g 2%
Copper 0.19mg 0.169mg 2%
Vitamin B2 0.13mg 0.14mg 1%
Protein 2g 1.31g 1%
Selenium 0.4µg 1%
Vitamin A 7µg 1%
Calcium 12mg 1mg 1%
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

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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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
32%
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.