Coconut vs. Longan — In-Depth Nutrition Comparison
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What are the main differences between coconut and longan?
- Coconut is richer in manganese, fiber, copper, iron, phosphorus, zinc, and magnesium, yet longan is richer in vitamin C and vitamin B2.
- Longan's daily need coverage for vitamin C is 90% higher.
- Coconut has 29 times more manganese than longan. Coconut has 1.5mg of manganese, while longan has 0.052mg.
- Longan has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Longans, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +1300% |
| Contains more PotassiumPotassium | +33.8% |
| Contains more IronIron | +1769.2% |
| Contains more CopperCopper | +157.4% |
| Contains more ZincZinc | +2100% |
| Contains more PhosphorusPhosphorus | +438.1% |
| Contains more ManganeseManganese | +2784.6% |
| Contains more SeleniumSelenium | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| 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 | +2445.5% |
| Contains more Vitamin B2Vitamin B2 | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Vitamin C | 3.3mg | 84mg | 90% |
| Manganese | 1.5mg | 0.052mg | 63% |
| Fats | 33.49g | 0.1g | 51% |
| Fiber | 9g | 1.1g | 32% |
| Copper | 0.435mg | 0.169mg | 30% |
| Iron | 2.43mg | 0.13mg | 29% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 60kcal | 15% |
| Phosphorus | 113mg | 21mg | 13% |
| Zinc | 1.1mg | 0.05mg | 10% |
| Vitamin B2 | 0.02mg | 0.14mg | 9% |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin B6 | 0.054mg | 4% | |
| Monounsaturated fat | 1.425g | 4% | |
| Protein | 3.33g | 1.31g | 4% |
| Vitamin B1 | 0.066mg | 0.031mg | 3% |
| Potassium | 356mg | 266mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Vitamin B3 | 0.54mg | 0.3mg | 2% |
| Calcium | 14mg | 1mg | 1% |
| Sodium | 20mg | 0mg | 1% |
| Carbs | 15.23g | 15.14g | 0% |
| Net carbs | 6.23g | 14.04g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0.034mg | 0% |
| Isoleucine | 0.131mg | 0.026mg | 0% |
| Leucine | 0.247mg | 0.054mg | 0% |
| Lysine | 0.147mg | 0.046mg | 0% |
| Methionine | 0.062mg | 0.013mg | 0% |
| Phenylalanine | 0.169mg | 0.03mg | 0% |
| Valine | 0.202mg | 0.058mg | 0% |
| Histidine | 0.077mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +154.2% |
| Contains more FatsFats | +33390% |
| Contains more OtherOther | +37.1% |
| Contains more WaterWater | +76.1% |
~equal in
Carbs
~15.14g
