Dates vs. Longan — In-Depth Nutrition Comparison
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How are dates and longan different?
- Dates are higher in fiber, potassium, iron, manganese, magnesium, vitamin B3, and phosphorus; however, longan is richer in vitamin C and vitamin B2.
- Daily need coverage for vitamin C for longan is 93% higher.
- Dates contain 39 times more calcium than longan. While dates contain 39mg of calcium, longan contains only 1mg.
Dates, deglet noor and Longans, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +330% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +146.6% |
| Contains more IronIron | +684.6% |
| Contains more CopperCopper | +21.9% |
| Contains more ZincZinc | +480% |
| Contains more PhosphorusPhosphorus | +195.2% |
| Contains more ManganeseManganese | +403.8% |
| Contains more SeleniumSelenium | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +324.7% |
| 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 | +20900% |
| Contains more Vitamin B2Vitamin B2 | +112.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 84mg | 93% |
| Fiber | 8g | 1.1g | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 15.14g | 20% |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B5 | 0.589mg | 12% | |
| Iron | 1.02mg | 0.13mg | 11% |
| Calories | 282kcal | 60kcal | 11% |
| Potassium | 656mg | 266mg | 11% |
| Manganese | 0.262mg | 0.052mg | 9% |
| Magnesium | 43mg | 10mg | 8% |
| Phosphorus | 62mg | 21mg | 6% |
| Vitamin B3 | 1.274mg | 0.3mg | 6% |
| Vitamin B2 | 0.066mg | 0.14mg | 6% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Calcium | 39mg | 1mg | 4% |
| Copper | 0.206mg | 0.169mg | 4% |
| Zinc | 0.29mg | 0.05mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Protein | 2.45g | 1.31g | 2% |
| Vitamin B1 | 0.052mg | 0.031mg | 2% |
| Choline | 6.3mg | 1% | |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 67.03g | 14.04g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0.034mg | 0% |
| Isoleucine | 0.049mg | 0.026mg | 0% |
| Leucine | 0.084mg | 0.054mg | 0% |
| Lysine | 0.066mg | 0.046mg | 0% |
| Methionine | 0.022mg | 0.013mg | 0% |
| Phenylalanine | 0.05mg | 0.03mg | 0% |
| Valine | 0.071mg | 0.058mg | 0% |
| Histidine | 0.032mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87% |
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +395.6% |
| Contains more OtherOther | +128.6% |
| Contains more WaterWater | +303.1% |
