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Cranberry vs Longan - In-Depth Nutrition Comparison

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Important differences between Cranberry and Longan

  • Longan has more Vitamin C than Cranberry.
  • Longan's daily need coverage for Vitamin C is 70% more.
  • Cranberry contains 26 times more Calcium than Longan. Cranberry contains 26mg of Calcium, while Longan contains 1mg.

The food varieties used in the comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2500%
Contains more Iron +207.7%
Equal in Phosphorus - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +2500%
Contains more Iron +207.7%
Equal in Phosphorus - 21

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
:
4
Longan
Contains more Vitamin B3 +33.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
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 B3 +33.3%
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +75%

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.
Cranberry Longan
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Longan Opinion
Net carbs 12.2g 14.04g Longan
Protein 0.4g 1.31g Longan
Fats 0.5g 0.1g Cranberry
Carbs 12.2g 15.14g Longan
Calories 55kcal 60kcal Longan
Starch g g
Fructose g g
Sugar g g
Fiber g 1.1g Longan
Calcium 26mg 1mg Cranberry
Iron 0.4mg 0.13mg Cranberry
Magnesium mg 10mg Longan
Phosphorus 21mg 21mg
Potassium mg 266mg Longan
Sodium mg 0mg Cranberry
Zinc mg 0.05mg Longan
Copper mg 0.169mg Longan
Vitamin A 90IU IU Cranberry
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 21mg 84mg Longan
Vitamin B1 0.02mg 0.031mg Longan
Vitamin B2 0.08mg 0.14mg Longan
Vitamin B3 0.4mg 0.3mg Cranberry
Vitamin B5 mg mg
Vitamin B6 mg mg
Folate µg µg
Vitamin B12 µg 0µg Longan
Vitamin K µg µg
Tryptophan mg mg
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine mg 0.046mg Longan
Methionine mg 0.013mg Longan
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cranberry
27
Longan
Mineral Summary Score
4
Cranberry
13
Longan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Cranberry
8%
Longan
Carbohydrates
12%
Cranberry
15%
Longan
Fats
2%
Cranberry
0%
Longan

Comparison summary

Which food is richer in minerals?
Longan
Longan is relatively richer in minerals
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
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

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.