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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 from 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.
Plantain raw
Plantain raw
7
:
3
Longan
Longan
Contains more Calcium +200%
Contains more Iron +361.5%
Contains more Magnesium +270%
Contains more Phosphorus +61.9%
Contains more Potassium +87.6%
Contains more Zinc +180%
Contains less Sodium -100%
Contains more Copper +108.6%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +200%
Contains more Iron +361.5%
Contains more Magnesium +270%
Contains more Phosphorus +61.9%
Contains more Potassium +87.6%
Contains more Zinc +180%
Contains less Sodium -100%
Contains more Copper +108.6%

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.
Plantain raw
Plantain raw
9
:
2
Longan
Longan
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +128.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Longan
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 +67.7%
Contains more Vitamin B3 +128.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
3
:
2
Longan
Longan
Contains more Fats +270%
Contains more Carbs +110.6%
Contains more Other +65.7%
Contains more Water +26.8%
Equal in Protein - 1.31
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Fats +270%
Contains more Carbs +110.6%
Contains more Other +65.7%
Contains more Water +26.8%
Equal in Protein - 1.31

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 Opinion
Net carbs 29.59g 14.04g Plantain raw
Protein 1.3g 1.31g Longan
Fats 0.37g 0.1g Plantain raw
Carbs 31.89g 15.14g Plantain raw
Calories 122kcal 60kcal Plantain raw
Sugar 15g Longan
Fiber 2.3g 1.1g Plantain raw
Calcium 3mg 1mg Plantain raw
Iron 0.6mg 0.13mg Plantain raw
Magnesium 37mg 10mg Plantain raw
Phosphorus 34mg 21mg Plantain raw
Potassium 499mg 266mg Plantain raw
Sodium 4mg 0mg Longan
Zinc 0.14mg 0.05mg Plantain raw
Copper 0.081mg 0.169mg Longan
Manganese 0.052mg Longan
Selenium 1.5µg Plantain raw
Vitamin A 1127IU Plantain raw
Vitamin A RAE 56µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 18.4mg 84mg Longan
Vitamin B1 0.052mg 0.031mg Plantain raw
Vitamin B2 0.054mg 0.14mg Longan
Vitamin B3 0.686mg 0.3mg Plantain raw
Vitamin B5 0.26mg Plantain raw
Vitamin B6 0.299mg Plantain raw
Folate 22µg Plantain raw
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg 0.034mg
Isoleucine 0.036mg 0.026mg Plantain raw
Leucine 0.059mg 0.054mg Plantain raw
Lysine 0.06mg 0.046mg Plantain raw
Methionine 0.017mg 0.013mg Plantain raw
Phenylalanine 0.044mg 0.03mg Plantain raw
Valine 0.046mg 0.058mg Longan
Histidine 0.064mg 0.012mg Plantain raw
Saturated Fat 0.143g Longan
Monounsaturated Fat 0.032g Plantain raw
Polyunsaturated fat 0.069g Plantain raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Plantain raw
27%
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.