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Cooking plantain vs Longan - In-Depth Nutrition Comparison

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How are Cooking plantain and Longan different?

  • Cooking plantain 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.
  • Cooking plantain contains 5 times more Iron than Longan. While Cooking plantain contains 0.6mg of Iron, Longan contains only 0.13mg.

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

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
6
:
2
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%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
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%
Cooking plantain
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
Cooking plantain
Cooking plantain
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
Cooking plantain
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain 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 Cooking plantain Longan Opinion
Net carbs 29.59g 14.04g Cooking plantain
Protein 1.3g 1.31g Longan
Fats 0.37g 0.1g Cooking plantain
Carbs 31.89g 15.14g Cooking plantain
Calories 122kcal 60kcal Cooking plantain
Sugar 15g Longan
Fiber 2.3g 1.1g Cooking plantain
Calcium 3mg 1mg Cooking plantain
Iron 0.6mg 0.13mg Cooking plantain
Magnesium 37mg 10mg Cooking plantain
Phosphorus 34mg 21mg Cooking plantain
Potassium 499mg 266mg Cooking plantain
Sodium 4mg 0mg Longan
Zinc 0.14mg 0.05mg Cooking plantain
Copper 0.081mg 0.169mg Longan
Vitamin A 1127IU Cooking plantain
Vitamin A RAE 56µg Cooking plantain
Vitamin E 0.14mg Cooking plantain
Vitamin C 18.4mg 84mg Longan
Vitamin B1 0.052mg 0.031mg Cooking plantain
Vitamin B2 0.054mg 0.14mg Longan
Vitamin B3 0.686mg 0.3mg Cooking plantain
Vitamin B5 0.26mg Cooking plantain
Vitamin B6 0.299mg Cooking plantain
Folate 22µg Cooking plantain
Vitamin K 0.7µg Cooking plantain
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg 0.034mg
Isoleucine 0.036mg 0.026mg Cooking plantain
Leucine 0.059mg 0.054mg Cooking plantain
Lysine 0.06mg 0.046mg Cooking plantain
Methionine 0.017mg 0.013mg Cooking plantain
Phenylalanine 0.044mg 0.03mg Cooking plantain
Valine 0.046mg 0.058mg Longan
Histidine 0.064mg 0.012mg Cooking plantain
Saturated Fat 0.143g Longan
Monounsaturated Fat 0.032g Cooking plantain
Polyunsaturated fat 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
Cooking plantain
27%
Longan
Minerals Daily Need Coverage Score
17%
Cooking plantain
13%
Longan

Comparison summary

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 is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - 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.