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  6. Plantain raw vs. Longan

Plantain raw vs. Longan — In-Depth Nutrition Comparison

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How are plantain raw and longan different?

  • Plantain raw is higher in potassium, magnesium, and iron; however, longan is richer in vitamin C, copper, and vitamin B2.
  • Daily need coverage for vitamin C for longan is 73% higher.
  • Plantain raw contains 5 times more iron than longan. While plantain raw contains 0.6mg of iron, longan contains only 0.13mg.

Plantains, raw and Longans, raw are the varieties used in this article.

Infographic

Plantain raw 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" 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Longan
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 +270%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +87.6%
Contains more IronIron +361.5%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +61.9%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +108.6%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Longan
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 +67.7%
Contains more Vitamin B3Vitamin B3 +128.7%
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 +356.5%
Contains more Vitamin B2Vitamin B2 +159.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Longan
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 FatsFats +270%
Contains more CarbsCarbs +110.6%
Contains more OtherOther +65.7%
Contains more WaterWater +26.8%
~equal in Protein ~1.31g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Longan
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Longan DV% diff.
Vitamin C 18.4mg 84mg 73%
Vitamin B6 0.299mg 23%
Copper 0.081mg 0.169mg 10%
Potassium 499mg 266mg 7%
Vitamin B2 0.054mg 0.14mg 7%
Iron 0.6mg 0.13mg 6%
Vitamin A 56µg 6%
Magnesium 37mg 10mg 6%
Carbs 31.89g 15.14g 6%
Folate 22µg 6%
Vitamin B5 0.26mg 5%
Fiber 2.3g 1.1g 5%
Selenium 1.5µg 3%
Calories 122kcal 60kcal 3%
Manganese 0.052mg 2%
Vitamin B3 0.686mg 0.3mg 2%
Choline 13.5mg 2%
Vitamin B1 0.052mg 0.031mg 2%
Phosphorus 34mg 21mg 2%
Vitamin E 0.14mg 1%
Zinc 0.14mg 0.05mg 1%
Vitamin K 0.7µg 1%
Saturated fat 0.143g 1%
Protein 1.3g 1.31g 0%
Fats 0.37g 0.1g 0%
Net carbs 29.59g 14.04g N/A
Calcium 3mg 1mg 0%
Sugar 15g N/A
Sodium 4mg 0mg 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0.034mg 0%
Isoleucine 0.036mg 0.026mg 0%
Leucine 0.059mg 0.054mg 0%
Lysine 0.06mg 0.046mg 0%
Methionine 0.017mg 0.013mg 0%
Phenylalanine 0.044mg 0.03mg 0%
Valine 0.046mg 0.058mg 0%
Histidine 0.064mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
25%
Longan
Minerals Daily Need Coverage Score
15%
Plantain raw
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.143g)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.