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Breadfruit vs Longan - In-Depth Nutrition Comparison

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Differences between Breadfruit and Longan

  • Breadfruit has more Fiber, Potassium, Vitamin B1, and Iron, while Longan has more Vitamin C, Copper, and Vitamin B2.
  • Longan's daily need coverage for Vitamin C is 61% higher.
  • Longan contains 4 times less Fiber than Breadfruit. Breadfruit contains 4.9g of Fiber, while Longan contains 1.1g.

The food types used in this comparison are Breadfruit, raw and Longans, raw.

Infographic

Breadfruit 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 +1600%
Contains more Iron +315.4%
Contains more Magnesium +150%
Contains more Phosphorus +42.9%
Contains more Potassium +84.2%
Contains more Zinc +140%
Contains less Sodium -100%
Contains more Copper +101.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 18% 13% 44% 1% 4% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +1600%
Contains more Iron +315.4%
Contains more Magnesium +150%
Contains more Phosphorus +42.9%
Contains more Potassium +84.2%
Contains more Zinc +140%
Contains less Sodium -100%
Contains more Copper +101.2%

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 +254.8%
Contains more Vitamin B3 +200%
Contains more Vitamin C +189.7%
Contains more Vitamin B2 +366.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
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 B1 +254.8%
Contains more Vitamin B3 +200%
Contains more Vitamin C +189.7%
Contains more Vitamin B2 +366.7%

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.
Breadfruit 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 Breadfruit Longan Opinion
Net carbs 22.22g 14.04g Breadfruit
Protein 1.07g 1.31g Longan
Fats 0.23g 0.1g Breadfruit
Carbs 27.12g 15.14g Breadfruit
Calories 103kcal 60kcal Breadfruit
Starch g g
Fructose g g
Sugar 11g g Longan
Fiber 4.9g 1.1g Breadfruit
Calcium 17mg 1mg Breadfruit
Iron 0.54mg 0.13mg Breadfruit
Magnesium 25mg 10mg Breadfruit
Phosphorus 30mg 21mg Breadfruit
Potassium 490mg 266mg Breadfruit
Sodium 2mg 0mg Longan
Zinc 0.12mg 0.05mg Breadfruit
Copper 0.084mg 0.169mg Longan
Vitamin A 0IU IU Breadfruit
Vitamin E 0.1mg mg Breadfruit
Vitamin D 0IU IU Breadfruit
Vitamin D 0µg µg Breadfruit
Vitamin C 29mg 84mg Longan
Vitamin B1 0.11mg 0.031mg Breadfruit
Vitamin B2 0.03mg 0.14mg Longan
Vitamin B3 0.9mg 0.3mg Breadfruit
Vitamin B5 0.457mg mg Breadfruit
Vitamin B6 0.1mg mg Breadfruit
Folate 14µg µg Breadfruit
Vitamin B12 0µg 0µg
Vitamin K 0.5µg µg Breadfruit
Tryptophan mg mg
Threonine 0.052mg 0.034mg Breadfruit
Isoleucine 0.064mg 0.026mg Breadfruit
Leucine 0.065mg 0.054mg Breadfruit
Lysine 0.037mg 0.046mg Longan
Methionine 0.01mg 0.013mg Longan
Phenylalanine 0.026mg 0.03mg Longan
Valine 0.047mg 0.058mg Longan
Histidine mg 0.012mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g g Longan
Monounsaturated Fat 0.034g g Breadfruit
Polyunsaturated fat 0.066g g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit 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
Breadfruit
27
Longan
Mineral Summary Score
16
Breadfruit
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
6%
Breadfruit
8%
Longan
Carbohydrates
27%
Breadfruit
15%
Longan
Fats
1%
Breadfruit
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 11g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 17)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $1.4)
Which food is richer in minerals?
Breadfruit
Breadfruit is relatively richer in minerals
Which food is richer in vitamins?
Breadfruit
Breadfruit 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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.