Longan vs. Avocado — In-Depth Nutrition Comparison

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How are longan and avocados different?

Longan is higher in vitamin C; however, avocados are richer in fiber, vitamin B3, potassium, zinc, and iron.
Daily need coverage for vitamin C for longan is 82% higher.

Longans, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

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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.

Longan

Avocado

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+190%
Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+82.3%
Contains more IronIron	+323.1%
Contains more CopperCopper	+12.4%
Contains more ZincZinc	+1180%
Contains more PhosphorusPhosphorus	+147.6%
Contains more ManganeseManganese	+173.1%

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.

Longan

Avocado

Contains more Vitamin CVitamin C

+740%

Contains more Vitamin B1Vitamin B1	+116.1%
Contains more Vitamin B3Vitamin B3	+479.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.13mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	84mg	10mg	82%
Vitamin B5		1.389mg	28%
Monounsaturated fat		9.799g	24%
Fats	0.1g	14.66g	22%
Fiber	1.1g	6.7g	22%
Vitamin B6		0.257mg	20%
Folate		81µg	20%
Vitamin K		21µg	18%
Vitamin E		2.07mg	14%
Polyunsaturated fat		1.816g	12%
Saturated fat		2.126g	10%
Vitamin B3	0.3mg	1.738mg	9%
Potassium	266mg	485mg	6%
Calories	60kcal	160kcal	5%
Magnesium	10mg	29mg	5%
Iron	0.13mg	0.55mg	5%
Zinc	0.05mg	0.64mg	5%
Phosphorus	21mg	52mg	4%
Manganese	0.052mg	0.142mg	4%
Vitamin B1	0.031mg	0.067mg	3%
Choline		14.2mg	3%
Carbs	15.14g	8.53g	2%
Copper	0.169mg	0.19mg	2%
Protein	1.31g	2g	1%
Calcium	1mg	12mg	1%
Vitamin A		7µg	1%
Selenium		0.4µg	1%
Vitamin B2	0.14mg	0.13mg	1%
Protein per 100 calories	2.2g	1.3g	N/A
Calories per 10 g protein	458kcal	800kcal	N/A
Weight per 100 calories	167g	63g	N/A
Unsaturated / Saturated Fat ratio		5.5	N/A
Net carbs	14.04g	1.83g	N/A
Sugar		0.66g	N/A
Starch		0.11g	0%
Sodium	0mg	7mg	0%
Tryptophan		0.025mg	0%
Threonine	0.034mg	0.073mg	0%
Isoleucine	0.026mg	0.084mg	0%
Leucine	0.054mg	0.143mg	0%
Lysine	0.046mg	0.132mg	0%
Methionine	0.013mg	0.038mg	0%
Phenylalanine	0.03mg	0.097mg	0%
Valine	0.058mg	0.107mg	0%
Histidine	0.012mg	0.049mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.111g	N/A
Omega-6 - Gamma-linoleic acid		0.015g	N/A