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Gooseberry vs Longan - In-Depth Nutrition Comparison

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How are Gooseberry and Longan different?

  • Gooseberry is higher in Fiber, however Longan is richer in Vitamin C, Copper, and Vitamin B2.
  • Daily need coverage for Vitamin C from Longan is 63% higher.
  • Gooseberry contains 25 times more Calcium than Longan. While Gooseberry contains 25mg of Calcium, Longan contains only 1mg.

Gooseberries, raw and Longans, raw are the varieties used in this article.

Infographic

Gooseberry 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
Contains more Calcium +2400%
Contains more Iron +138.5%
Contains more Phosphorus +28.6%
Contains more Zinc +140%
Contains more Potassium +34.3%
Contains less Sodium -100%
Contains more Copper +141.4%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +2400%
Contains more Iron +138.5%
Contains more Phosphorus +28.6%
Contains more Zinc +140%
Contains more Potassium +34.3%
Contains less Sodium -100%
Contains more Copper +141.4%
Equal in Magnesium - 10

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 +29%
Contains more Vitamin C +203.2%
Contains more Vitamin B2 +366.7%
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
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 +29%
Contains more Vitamin C +203.2%
Contains more Vitamin B2 +366.7%
Equal in Vitamin B3 - 0.3

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

All nutrients comparison - raw data values

Nutrient Gooseberry Longan Opinion
Net carbs 5.88g 14.04g Longan
Protein 0.88g 1.31g Longan
Fats 0.58g 0.1g Gooseberry
Carbs 10.18g 15.14g Longan
Calories 44kcal 60kcal Longan
Starch g g
Fructose g g
Sugar g g
Fiber 4.3g 1.1g Gooseberry
Calcium 25mg 1mg Gooseberry
Iron 0.31mg 0.13mg Gooseberry
Magnesium 10mg 10mg
Phosphorus 27mg 21mg Gooseberry
Potassium 198mg 266mg Longan
Sodium 1mg 0mg Longan
Zinc 0.12mg 0.05mg Gooseberry
Copper 0.07mg 0.169mg Longan
Vitamin A 290IU IU Gooseberry
Vitamin E 0.37mg mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 27.7mg 84mg Longan
Vitamin B1 0.04mg 0.031mg Gooseberry
Vitamin B2 0.03mg 0.14mg Longan
Vitamin B3 0.3mg 0.3mg
Vitamin B5 0.286mg mg Gooseberry
Vitamin B6 0.08mg mg Gooseberry
Folate 6µg µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg mg
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine mg 0.046mg Longan
Methionine mg 0.013mg Longan
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g g Longan
Monounsaturated Fat 0.051g g Gooseberry
Polyunsaturated fat 0.317g g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry 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
15
Gooseberry
27
Longan
Mineral Summary Score
10
Gooseberry
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
5%
Gooseberry
8%
Longan
Carbohydrates
10%
Gooseberry
15%
Longan
Fats
3%
Gooseberry
0%
Longan

Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.9)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.