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Coconut milk vs. Longan — In-Depth Nutrition Comparison

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How are coconut milk and longan different?

  • Coconut milk is higher in manganese, iron, phosphorus, copper, magnesium, and zinc; however, longan is richer in vitamin C and vitamin B2.
  • Daily need coverage for vitamin C for longan is 90% higher.
  • Coconut milk contains 18 times more manganese than longan. While coconut milk contains 0.916mg of manganese, longan contains only 0.052mg.
  • Longan has a lower glycemic index (45) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Longans, raw are the varieties used in this article.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 +270%
Contains more CalciumCalcium +1500%
Contains more IronIron +1161.5%
Contains more CopperCopper +57.4%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +376.2%
Contains more ManganeseManganese +1661.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Potassium ~266mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Longan
3
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +153.3%
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 +2900%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 +74.8%
Contains more FatsFats +23740%
Contains more CarbsCarbs +173.3%
Contains more WaterWater +22.4%
~equal in Other ~0.7g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk 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 Coconut milk Longan DV% diff.
Saturated fat 21.14g 96%
Vitamin C 2.8mg 84mg 90%
Manganese 0.916mg 0.052mg 38%
Fats 23.84g 0.1g 37%
Iron 1.64mg 0.13mg 19%
Vitamin B2 0mg 0.14mg 11%
Selenium 6.2µg 11%
Copper 0.266mg 0.169mg 11%
Phosphorus 100mg 21mg 11%
Calories 230kcal 60kcal 9%
Magnesium 37mg 10mg 6%
Zinc 0.67mg 0.05mg 6%
Fiber 2.2g 1.1g 4%
Folate 16µg 4%
Vitamin B5 0.183mg 4%
Vitamin B6 0.033mg 3%
Vitamin B3 0.76mg 0.3mg 3%
Carbs 5.54g 15.14g 3%
Monounsaturated fat 1.014g 3%
Protein 2.29g 1.31g 2%
Polyunsaturated fat 0.261g 2%
Calcium 16mg 1mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Sodium 15mg 0mg 1%
Net carbs 3.34g 14.04g N/A
Potassium 263mg 266mg 0%
Sugar 3.34g N/A
Vitamin B1 0.026mg 0.031mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0.034mg 0%
Isoleucine 0.09mg 0.026mg 0%
Leucine 0.17mg 0.054mg 0%
Lysine 0.101mg 0.046mg 0%
Methionine 0.043mg 0.013mg 0%
Phenylalanine 0.116mg 0.03mg 0%
Valine 0.139mg 0.058mg 0%
Histidine 0.053mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk 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
5%
Coconut milk
25%
Longan
Minerals Daily Need Coverage Score
42%
Coconut milk
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 52)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk 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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.