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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
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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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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
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

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%

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
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

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.