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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 from 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.

Infographic

Dates  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
:
1
Longan
Contains more Calcium +3800%
Contains more Iron +684.6%
Contains more Magnesium +330%
Contains more Phosphorus +195.2%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +21.9%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +3800%
Contains more Iron +684.6%
Contains more Magnesium +330%
Contains more Phosphorus +195.2%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +21.9%
Contains less Sodium -100%

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
:
2
Longan
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +324.7%
Contains more Vitamin C +20900%
Contains more Vitamin B2 +112.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 +324.7%
Contains more Vitamin C +20900%
Contains more Vitamin B2 +112.1%

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

All nutrients comparison - raw data values

Nutrient Dates Longan Opinion
Net carbs 67.03g 14.04g Dates
Protein 2.45g 1.31g Dates
Fats 0.39g 0.1g Dates
Carbs 75.03g 15.14g Dates
Calories 282kcal 60kcal Dates
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Longan
Fiber 8g 1.1g Dates
Calcium 39mg 1mg Dates
Iron 1.02mg 0.13mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg 266mg Dates
Sodium 2mg 0mg Longan
Zinc 0.29mg 0.05mg Dates
Copper 0.206mg 0.169mg Dates
Vitamin A 10IU IU Dates
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 84mg Longan
Vitamin B1 0.052mg 0.031mg Dates
Vitamin B2 0.066mg 0.14mg Longan
Vitamin B3 1.274mg 0.3mg Dates
Vitamin B5 0.589mg mg Dates
Vitamin B6 0.165mg mg Dates
Folate 19µg µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg 0.034mg Dates
Isoleucine 0.049mg 0.026mg Dates
Leucine 0.084mg 0.054mg Dates
Lysine 0.066mg 0.046mg Dates
Methionine 0.022mg 0.013mg Dates
Phenylalanine 0.05mg 0.03mg Dates
Valine 0.071mg 0.058mg Dates
Histidine 0.032mg 0.012mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g g Longan
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12
Dates
27
Longan
Mineral Summary Score
30
Dates
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
15%
Dates
8%
Longan
Carbohydrates
75%
Dates
15%
Longan
Fats
2%
Dates
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 63.35g)
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 - 0.032g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.