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  6. Cranberry vs. Longan

Cranberry vs. Longan — In-Depth Nutrition Comparison

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Significant differences between Cranberry and Longan

  • Cranberry has more Fiber, and Manganese, however, Longan is richer in Vitamin C, Copper, Vitamin B2, and Potassium.
  • Longan covers your daily Vitamin C needs 78% more than Cranberry.
  • Longan has 5 times less Manganese than Cranberry. Cranberry has 0.267mg of Manganese, while Longan has 0.052mg.

Specific food types used in this comparison are Cranberries, raw and Longans, raw.

Infographic

Cranberry 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.
Cranberry
Cranberry
5
:
5
Longan
Longan
Contains more Calcium +700%
Contains more Iron +76.9%
Contains more Zinc +80%
Contains more Manganese +413.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +90.9%
Contains more Potassium +232.5%
Contains less Sodium -100%
Contains more Copper +201.8%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +700%
Contains more Iron +76.9%
Contains more Zinc +80%
Contains more Manganese +413.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +90.9%
Contains more Potassium +232.5%
Contains less Sodium -100%
Contains more Copper +201.8%

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.
Cranberry
Cranberry
7
:
4
Longan
Longan
Contains more Vitamin C +500%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +197%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
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 C +500%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +197%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Longan
Longan
Contains more Fats +30%
Contains more Protein +184.8%
Contains more Carbs +26.5%
Contains more Other +483.3%
Equal in Water - 82.75
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +30%
Contains more Protein +184.8%
Contains more Carbs +26.5%
Contains more Other +483.3%
Equal in Water - 82.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Longan Opinion
Net carbs 8.37g 14.04g Longan
Protein 0.46g 1.31g Longan
Fats 0.13g 0.1g Cranberry
Carbs 11.97g 15.14g Longan
Calories 46kcal 60kcal Longan
Fructose 0.67g Cranberry
Sugar 4.27g Longan
Fiber 3.6g 1.1g Cranberry
Calcium 8mg 1mg Cranberry
Iron 0.23mg 0.13mg Cranberry
Magnesium 6mg 10mg Longan
Phosphorus 11mg 21mg Longan
Potassium 80mg 266mg Longan
Sodium 2mg 0mg Longan
Zinc 0.09mg 0.05mg Cranberry
Copper 0.056mg 0.169mg Longan
Manganese 0.267mg 0.052mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 63IU Cranberry
Vitamin A RAE 3µg Cranberry
Vitamin E 1.32mg Cranberry
Vitamin C 14mg 84mg Longan
Vitamin B1 0.012mg 0.031mg Longan
Vitamin B2 0.02mg 0.14mg Longan
Vitamin B3 0.101mg 0.3mg Longan
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.057mg Cranberry
Folate 1µg Cranberry
Vitamin K 5µg Cranberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg 0.034mg Longan
Isoleucine 0.033mg 0.026mg Cranberry
Leucine 0.053mg 0.054mg Longan
Lysine 0.039mg 0.046mg Longan
Methionine 0.003mg 0.013mg Longan
Phenylalanine 0.036mg 0.03mg Cranberry
Valine 0.045mg 0.058mg Longan
Histidine 0.018mg 0.012mg Cranberry
Saturated Fat 0.008g Longan
Monounsaturated Fat 0.018g Cranberry
Polyunsaturated fat 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Cranberry
27%
Longan
Minerals Daily Need Coverage Score
8%
Cranberry
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.