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Carambola vs Longan - In-Depth Nutrition Comparison

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Important differences between Carambola and Longan

  • Carambola has more Fiber, however Longan is richer in Vitamin C and Vitamin B2.
  • Longan's daily need coverage for Vitamin C is 55% more.
  • Carambola contains 3 times more Fiber than Longan. Carambola contains 2.8g of Fiber, while Longan contains 1.1g.

The food varieties used in the comparison are Carambola, (starfruit), raw and Longans, raw.

Infographic

Carambola 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Longan
Contains more Calcium +200%
Contains more Zinc +140%
Contains more Iron +62.5%
Contains more Potassium +100%
Contains more Copper +23.4%
Contains more Phosphorus +75%
Contains less Sodium -100%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Calcium +200%
Contains more Zinc +140%
Contains more Iron +62.5%
Contains more Potassium +100%
Contains more Copper +23.4%
Contains more Phosphorus +75%
Contains less Sodium -100%
Equal in Magnesium - 10

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 +22.3%
Contains more Vitamin C +144.2%
Contains more Vitamin B1 +121.4%
Contains more Vitamin B2 +775%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 115% 4% 3% 0% 4% 4% 7% 24% 4% 0% 0% 9%
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 B3 +22.3%
Contains more Vitamin C +144.2%
Contains more Vitamin B1 +121.4%
Contains more Vitamin B2 +775%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Carambola
27
Longan
Mineral Summary Score
10
Carambola
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 the food
Protein
6%
Carambola
8%
Longan
Carbohydrates
7%
Carambola
15%
Longan
Fats
2%
Carambola
0%
Longan

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carambola Longan
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carambola Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 3.98g)
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 - 0.019g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 36)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.4)
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carambola Longan Opinion
Calories 31 60 Longan
Protein 1.04 1.31 Longan
Fats 0.33 0.1 Carambola
Vitamin C 34.4 84 Longan
Carbs 6.73 15.14 Longan
Cholesterol 0 0
Vitamin D 0 Carambola
Iron 0.08 0.13 Longan
Calcium 3 1 Carambola
Potassium 133 266 Longan
Magnesium 10 10
Sugars 3.98 Longan
Fiber 2.8 1.1 Carambola
Copper 0.137 0.169 Longan
Zinc 0.12 0.05 Carambola
Starch
Phosphorus 12 21 Longan
Sodium 2 0 Longan
Vitamin A 61 Carambola
Vitamin E 0.15 Carambola
Vitamin D 0 Carambola
Vitamin B1 0.014 0.031 Longan
Vitamin B2 0.016 0.14 Longan
Vitamin B3 0.367 0.3 Carambola
Vitamin B5 0.391 Carambola
Vitamin B6 0.017 Carambola
Vitamin B12 0 0
Vitamin K 0 Carambola
Folate 12 Carambola
Trans Fat 0 0
Saturated Fat 0.019 Longan
Monounsaturated Fat 0.03 Carambola
Polyunsaturated fat 0.184 Carambola
Tryptophan 0.008 Carambola
Threonine 0.044 0.034 Carambola
Isoleucine 0.044 0.026 Carambola
Leucine 0.077 0.054 Carambola
Lysine 0.077 0.046 Carambola
Methionine 0.021 0.013 Carambola
Phenylalanine 0.037 0.03 Carambola
Valine 0.05 0.058 Longan
Histidine 0.008 0.012 Longan
Fructose

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 of the foods presented on this page can be found below.

  1. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.