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Kiwifruit vs Longan - In-Depth Nutrition Comparison

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Significant differences between Kiwifruit and Longan

  • Kiwifruit has more Vitamin C, and Fiber, however Longan is richer in Vitamin B2.
  • Longan has 34 times less Calcium than Kiwifruit. Kiwifruit has 34mg of Calcium, while Longan has 1mg.

Specific food types used in this comparison are Kiwifruit, green, raw and Longans, raw.

Infographic

Kiwifruit 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 +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%
Contains less Sodium -100%
Contains more Copper +30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%
Contains less Sodium -100%
Contains more Copper +30%

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 C +10.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Equal in Vitamin C - 84
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 C +10.4%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Equal in Vitamin C - 84

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.
Kiwifruit Longan
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Longan Opinion
Net carbs 11.66g 14.04g Longan
Protein 1.14g 1.31g Longan
Fats 0.52g 0.1g Kiwifruit
Carbs 14.66g 15.14g Longan
Calories 61kcal 60kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g g Longan
Fiber 3g 1.1g Kiwifruit
Calcium 34mg 1mg Kiwifruit
Iron 0.31mg 0.13mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 21mg Kiwifruit
Potassium 312mg 266mg Kiwifruit
Sodium 3mg 0mg Longan
Zinc 0.14mg 0.05mg Kiwifruit
Copper 0.13mg 0.169mg Longan
Vitamin A 87IU IU Kiwifruit
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0IU IU Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin C 92.7mg 84mg Kiwifruit
Vitamin B1 0.027mg 0.031mg Longan
Vitamin B2 0.025mg 0.14mg Longan
Vitamin B3 0.341mg 0.3mg Kiwifruit
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg mg Kiwifruit
Folate 25µg µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg 0.034mg Kiwifruit
Isoleucine 0.051mg 0.026mg Kiwifruit
Leucine 0.066mg 0.054mg Kiwifruit
Lysine 0.061mg 0.046mg Kiwifruit
Methionine 0.024mg 0.013mg Kiwifruit
Phenylalanine 0.044mg 0.03mg Kiwifruit
Valine 0.057mg 0.058mg Longan
Histidine 0.027mg 0.012mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g g Longan
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42
Kiwifruit
27
Longan
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
8%
Longan
Carbohydrates
15%
Kiwifruit
15%
Longan
Fats
2%
Kiwifruit
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 13)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.