Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Longan vs. Avocado — In-Depth Nutrition Comparison

Compare

How are Longan and Avocado different?

  • Longan is higher in Vitamin C, however, Avocado is richer in Fiber, Vitamin B3, Potassium, Zinc, and Iron.
  • Daily need coverage for Vitamin C from Longan is 82% higher.

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

Infographic

Longan vs Avocado 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.
Longan
1
:
Contains less Sodium -100%
Contains more Calcium +1100%
Contains more Iron +323.1%
Contains more Magnesium +190%
Contains more Phosphorus +147.6%
Contains more Potassium +82.3%
Contains more Zinc +1180%
Contains more Copper +12.4%
Contains more Manganese +173.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains less Sodium -100%
Contains more Calcium +1100%
Contains more Iron +323.1%
Contains more Magnesium +190%
Contains more Phosphorus +147.6%
Contains more Potassium +82.3%
Contains more Zinc +1180%
Contains more Copper +12.4%
Contains more Manganese +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
2
:
10
Avocado
Contains more Vitamin C +740%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B3 +479.3%
Equal in Vitamin B2 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin C +740%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B3 +479.3%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
:
Contains more Carbs +77.5%
Contains more Water +13%
Contains more Protein +52.7%
Contains more Fats +14560%
Contains more Other +125.7%
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +77.5%
Contains more Water +13%
Contains more Protein +52.7%
Contains more Fats +14560%
Contains more Other +125.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Avocado
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 Longan Avocado Opinion
Net carbs 14.04g 1.83g Longan
Protein 1.31g 2g Avocado
Fats 0.1g 14.66g Avocado
Carbs 15.14g 8.53g Longan
Calories 60kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Longan
Fiber 1.1g 6.7g Avocado
Calcium 1mg 12mg Avocado
Iron 0.13mg 0.55mg Avocado
Magnesium 10mg 29mg Avocado
Phosphorus 21mg 52mg Avocado
Potassium 266mg 485mg Avocado
Sodium 0mg 7mg Longan
Zinc 0.05mg 0.64mg Avocado
Copper 0.169mg 0.19mg Avocado
Manganese 0.052mg 0.142mg Avocado
Selenium 0.4µg Avocado
Vitamin A 146IU Avocado
Vitamin A RAE 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 84mg 10mg Longan
Vitamin B1 0.031mg 0.067mg Avocado
Vitamin B2 0.14mg 0.13mg Longan
Vitamin B3 0.3mg 1.738mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg Avocado
Folate 81µg Avocado
Choline 14.2mg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.034mg 0.073mg Avocado
Isoleucine 0.026mg 0.084mg Avocado
Leucine 0.054mg 0.143mg Avocado
Lysine 0.046mg 0.132mg Avocado
Methionine 0.013mg 0.038mg Avocado
Phenylalanine 0.03mg 0.097mg Avocado
Valine 0.058mg 0.107mg Avocado
Histidine 0.012mg 0.049mg Avocado
Saturated Fat 2.126g Longan
Monounsaturated Fat 9.799g Avocado
Polyunsaturated fat 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Longan
33%
Avocado
Minerals Daily Need Coverage Score
11%
Longan
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.6)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.