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Blackberry vs Longan - In-Depth Nutrition Comparison

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The main differences between Blackberry and Longan

  • Blackberry has more Manganese, Fiber, and Iron, however Longan has more Vitamin C, and Vitamin B2.
  • Daily need coverage for Vitamin C from Longan is 70% higher.
  • Longan has 29 times less Calcium than Blackberry. Blackberry has 29mg of Calcium, while Longan has 1mg.

Food types used in this article are Blackberries, raw and Longans, raw.

Infographic

Blackberry 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
Contains more Calcium +2800%
Contains more Iron +376.9%
Contains more Magnesium +100%
Contains more Zinc +960%
Contains more Potassium +64.2%
Contains less Sodium -100%
Equal in Phosphorus - 21
Equal in Copper - 0.169
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +2800%
Contains more Iron +376.9%
Contains more Magnesium +100%
Contains more Zinc +960%
Contains more Potassium +64.2%
Contains less Sodium -100%
Equal in Phosphorus - 21
Equal in Copper - 0.169

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
:
3
Longan
Contains more Vitamin B3 +115.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +438.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B3 +115.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +438.5%

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.
Blackberry 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 Blackberry Longan Opinion
Net carbs 4.31g 14.04g Longan
Protein 1.39g 1.31g Blackberry
Fats 0.49g 0.1g Blackberry
Carbs 9.61g 15.14g Longan
Calories 43kcal 60kcal Longan
Starch 0g g Blackberry
Fructose 2.4g g Blackberry
Sugar 4.88g g Longan
Fiber 5.3g 1.1g Blackberry
Calcium 29mg 1mg Blackberry
Iron 0.62mg 0.13mg Blackberry
Magnesium 20mg 10mg Blackberry
Phosphorus 22mg 21mg Blackberry
Potassium 162mg 266mg Longan
Sodium 1mg 0mg Longan
Zinc 0.53mg 0.05mg Blackberry
Copper 0.165mg 0.169mg Longan
Vitamin A 214IU IU Blackberry
Vitamin E 1.17mg mg Blackberry
Vitamin D 0IU IU Blackberry
Vitamin D 0µg µg Blackberry
Vitamin C 21mg 84mg Longan
Vitamin B1 0.02mg 0.031mg Longan
Vitamin B2 0.026mg 0.14mg Longan
Vitamin B3 0.646mg 0.3mg Blackberry
Vitamin B5 0.276mg mg Blackberry
Vitamin B6 0.03mg mg Blackberry
Folate 25µg µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg µg Blackberry
Tryptophan mg mg
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine mg 0.046mg Longan
Methionine mg 0.013mg Longan
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g g Longan
Monounsaturated Fat 0.047g g Blackberry
Polyunsaturated fat 0.28g g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Blackberry
27
Longan
Mineral Summary Score
17
Blackberry
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
8%
Blackberry
8%
Longan
Carbohydrates
10%
Blackberry
15%
Longan
Fats
2%
Blackberry
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.1)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry 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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.