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  6. Dried fruit vs. Longan

Dried fruit vs. Longan — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Longan

  • Dried fruit has more Iron, Potassium, Fiber, Copper, Vitamin B3, Manganese, Phosphorus, Calcium, and Magnesium, however, Longan has more Vitamin C.
  • Daily need coverage for Vitamin C from Longan is 92% higher.
  • Longan has 55 times less Calcium than Dried fruit. Dried fruit has 55mg of Calcium, while Longan has 1mg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Longans, raw.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Longan
Longan
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +336.8%
Contains more IronIron +1946.2%
Contains more CopperCopper +103%
Contains more ZincZinc +680%
Contains more PhosphorusPhosphorus +238.1%
Contains more ManganeseManganese +351.9%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Longan
Longan
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +763%
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 +8300%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +89.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +158.8%
Contains more FatsFats +410%
Contains more CarbsCarbs +313.7%
Contains more OtherOther +267.1%
Contains more WaterWater +167.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Longan Opinion
Calories 241kcal 60kcal Dried fruit
Protein 3.39g 1.31g Dried fruit
Fats 0.51g 0.1g Dried fruit
Vitamin C 1mg 84mg Longan
Net carbs 55.34g 14.04g Dried fruit
Carbs 62.64g 15.14g Dried fruit
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 1mg Dried fruit
Potassium 1162mg 266mg Dried fruit
Iron 2.66mg 0.13mg Dried fruit
Sugar 53.44g Longan
Fiber 7.3g 1.1g Dried fruit
Copper 0.343mg 0.169mg Dried fruit
Zinc 0.39mg 0.05mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 21mg Dried fruit
Sodium 10mg 0mg Longan
Vitamin A 3604IU Dried fruit
Vitamin A 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 0.052mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.031mg Longan
Vitamin B2 0.074mg 0.14mg Longan
Vitamin B3 2.589mg 0.3mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Longan
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg 0.034mg Dried fruit
Isoleucine 0.063mg 0.026mg Dried fruit
Leucine 0.105mg 0.054mg Dried fruit
Lysine 0.083mg 0.046mg Dried fruit
Methionine 0.015mg 0.013mg Dried fruit
Phenylalanine 0.062mg 0.03mg Dried fruit
Valine 0.078mg 0.058mg Dried fruit
Histidine 0.047mg 0.012mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
25%
Longan
Minerals Daily Need Coverage Score
44%
Dried fruit
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.