Elderberry vs. Longan — In-Depth Nutrition Comparison
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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
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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 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
25%
Minerals Daily Need Coverage Score
14%
11%
Comparison summary
Which food contains less Sodium?
Longan contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Elderberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)