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Currant vs Longan - In-Depth Nutrition Comparison

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What are the main differences between Currant and Longan?

  • Currant is richer in Fiber, Iron, and Manganese, yet Longan is richer in Vitamin C, Vitamin B2, and Copper.
  • Longan's daily need coverage for Vitamin C is 48% higher.
  • Currant has 33 times more Calcium than Longan. Currant has 33mg of Calcium, while Longan has 1mg.

We used Currants, red and white, raw and Longans, raw types in this comparison.

Infographic

Currant 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
:
2
Longan
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Contains less Sodium -100%
Contains more Copper +57.9%
Equal in Potassium - 266
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Contains less Sodium -100%
Contains more Copper +57.9%
Equal in Potassium - 266

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
:
3
Longan
Contains more Vitamin B1 +29%
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 +29%
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%

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.
Currant 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 Currant Longan Opinion
Net carbs 9.5g 14.04g Longan
Protein 1.4g 1.31g Currant
Fats 0.2g 0.1g Currant
Carbs 13.8g 15.14g Longan
Calories 56kcal 60kcal Longan
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g g Longan
Fiber 4.3g 1.1g Currant
Calcium 33mg 1mg Currant
Iron 1mg 0.13mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 21mg Currant
Potassium 275mg 266mg Currant
Sodium 1mg 0mg Longan
Zinc 0.23mg 0.05mg Currant
Copper 0.107mg 0.169mg Longan
Vitamin A 42IU IU Currant
Vitamin E 0.1mg mg Currant
Vitamin D 0IU IU Currant
Vitamin D 0µg µg Currant
Vitamin C 41mg 84mg Longan
Vitamin B1 0.04mg 0.031mg Currant
Vitamin B2 0.05mg 0.14mg Longan
Vitamin B3 0.1mg 0.3mg Longan
Vitamin B5 0.064mg mg Currant
Vitamin B6 0.07mg mg Currant
Folate 8µg µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg µg Currant
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 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g g Longan
Monounsaturated Fat 0.028g g Currant
Polyunsaturated fat 0.088g g Currant

Which food is preferable for your diet?

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

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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
18
Currant
27
Longan
Mineral Summary Score
18
Currant
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
8%
Currant
8%
Longan
Carbohydrates
14%
Currant
15%
Longan
Fats
1%
Currant
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.9)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.