Elderberry vs. Longan — In-Depth Nutrition Comparison
Compare
Significant differences between elderberries and longan
- Elderberries have more fiber and iron; however, longan is richer in vitamin C, copper, and vitamin B2.
- Longan covers your daily vitamin C needs 53% more than elderberries.
- Longan has 38 times less calcium than elderberries. Elderberries have 38mg of calcium, while longan has 1mg.
Specific food types used in this comparison are Elderberries, raw and Longans, raw.
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.
| Contains more CalciumCalcium | +3700% |
| Contains more IronIron | +1130.8% |
| Contains more ZincZinc | +120% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +177% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.8% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 84mg | 53% |
| Fiber | 7g | 1.1g | 24% |
| Vitamin B6 | 0.23mg | 18% | |
| Iron | 1.6mg | 0.13mg | 18% |
| Copper | 0.061mg | 0.169mg | 12% |
| Vitamin B2 | 0.06mg | 0.14mg | 6% |
| Calcium | 38mg | 1mg | 4% |
| Vitamin B1 | 0.07mg | 0.031mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Phosphorus | 39mg | 21mg | 3% |
| Vitamin A | 30µg | 3% | |
| Manganese | 0.052mg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Vitamin B3 | 0.5mg | 0.3mg | 1% |
| Protein | 0.66g | 1.31g | 1% |
| Calories | 73kcal | 60kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Magnesium | 5mg | 10mg | 1% |
| Carbs | 18.4g | 15.14g | 1% |
| Fats | 0.5g | 0.1g | 1% |
| Zinc | 0.11mg | 0.05mg | 1% |
| Net carbs | 11.4g | 14.04g | N/A |
| Potassium | 280mg | 266mg | 0% |
| Sodium | 6mg | 0mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0.034mg | 0% |
| Isoleucine | 0.027mg | 0.026mg | 0% |
| Leucine | 0.06mg | 0.054mg | 0% |
| Lysine | 0.026mg | 0.046mg | 0% |
| Methionine | 0.014mg | 0.013mg | 0% |
| Phenylalanine | 0.04mg | 0.03mg | 0% |
| Valine | 0.033mg | 0.058mg | 0% |
| Histidine | 0.015mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +21.5% |
| Contains more ProteinProtein | +98.5% |
~equal in
Water
~82.75g
~equal in
Other
~0.7g
