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Boysenberry vs. Longan — In-Depth Nutrition Comparison

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How are boysenberries and longan different?

  • Boysenberries are higher in manganese, fiber, and iron; however, longan is richer in vitamin C, copper, and vitamin B2.
  • Daily need coverage for vitamin C for longan is 90% higher.
  • Boysenberries contain 27 times more calcium than longan. While boysenberries contain 27mg of calcium, longan contains only 1mg.

Boysenberries, frozen, unsweetened and Longans, raw are the varieties used in this article.

Infographic

Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Longan
3
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 +60%
Contains more CalciumCalcium +2600%
Contains more IronIron +553.8%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +951.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +91.4%
Contains more CopperCopper +111.3%
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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Longan
2
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 +71%
Contains more Vitamin B3Vitamin B3 +155.7%
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 +2609.7%
Contains more Vitamin B2Vitamin B2 +278.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +160%
Contains more ProteinProtein +19.1%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +27.3%
~equal in Water ~82.75g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Boysenberry 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 Boysenberry Longan DV% diff.
Vitamin C 3.1mg 84mg 90%
Manganese 0.547mg 0.052mg 22%
Fiber 5.3g 1.1g 17%
Folate 63µg 16%
Copper 0.08mg 0.169mg 10%
Iron 0.85mg 0.13mg 9%
Vitamin B2 0.037mg 0.14mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B5 0.25mg 5%
Potassium 139mg 266mg 4%
Vitamin B6 0.056mg 4%
Vitamin B3 0.767mg 0.3mg 3%
Calcium 27mg 1mg 3%
Zinc 0.22mg 0.05mg 2%
Vitamin B1 0.053mg 0.031mg 2%
Choline 10.2mg 2%
Calories 50kcal 60kcal 1%
Polyunsaturated fat 0.148g 1%
Magnesium 16mg 10mg 1%
Carbs 12.19g 15.14g 1%
Phosphorus 27mg 21mg 1%
Protein 1.1g 1.31g 0%
Fats 0.26g 0.1g 0%
Net carbs 6.89g 14.04g N/A
Sugar 6.89g N/A
Sodium 1mg 0mg 0%
Vitamin A 3µg 0%
Selenium 0.2µg 0%
Saturated fat 0.009g 0%
Monounsaturated fat 0.025g 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Boysenberry 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
13%
Boysenberry
25%
Longan
Minerals Daily Need Coverage Score
18%
Boysenberry
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 6.89g)
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 - 0.009g)
Which food is lower in glycemic index?
Boysenberry
Boysenberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Boysenberry
Boysenberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Boysenberry
Boysenberry is relatively richer in minerals
Which food is richer in vitamins?
Boysenberry
Boysenberry 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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.