Longan vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between longan and coconut?
- Longan is richer in vitamin C and vitamin B2, yet coconut is richer in manganese, fiber, copper, iron, phosphorus, zinc, and magnesium.
- Longan's daily need coverage for vitamin C is 90% higher.
- Longan has 7 times more vitamin B2 than coconut. Longan has 0.14mg of vitamin B2, while coconut has 0.02mg.
- Longan has a lower glycemic index than coconut.
We used Longans, raw and Nuts, coconut meat, raw types in this comparison.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +1300% |
| Contains more PotassiumPotassium | +33.8% |
| Contains more IronIron | +1769.2% |
| Contains more CopperCopper | +157.4% |
| Contains more ZincZinc | +2100% |
| Contains more PhosphorusPhosphorus | +438.1% |
| Contains more ManganeseManganese | +2784.6% |
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 CVitamin C | +2445.5% |
| Contains more Vitamin B2Vitamin B2 | +600% |
| Contains more Vitamin B1Vitamin B1 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Vitamin C | 84mg | 3.3mg | 90% |
| Manganese | 0.052mg | 1.5mg | 63% |
| Fats | 0.1g | 33.49g | 51% |
| Fiber | 1.1g | 9g | 32% |
| Copper | 0.169mg | 0.435mg | 30% |
| Iron | 0.13mg | 2.43mg | 29% |
| Selenium | 10.1µg | 18% | |
| Calories | 60kcal | 354kcal | 15% |
| Phosphorus | 21mg | 113mg | 13% |
| Zinc | 0.05mg | 1.1mg | 10% |
| Vitamin B2 | 0.14mg | 0.02mg | 9% |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Magnesium | 10mg | 32mg | 5% |
| Vitamin B6 | 0.054mg | 4% | |
| Monounsaturated fat | 1.425g | 4% | |
| Protein | 1.31g | 3.33g | 4% |
| Vitamin B1 | 0.031mg | 0.066mg | 3% |
| Potassium | 266mg | 356mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Vitamin B3 | 0.3mg | 0.54mg | 2% |
| Calcium | 1mg | 14mg | 1% |
| Sodium | 0mg | 20mg | 1% |
| Carbs | 15.14g | 15.23g | 0% |
| Net carbs | 14.04g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.034mg | 0.121mg | 0% |
| Isoleucine | 0.026mg | 0.131mg | 0% |
| Leucine | 0.054mg | 0.247mg | 0% |
| Lysine | 0.046mg | 0.147mg | 0% |
| Methionine | 0.013mg | 0.062mg | 0% |
| Phenylalanine | 0.03mg | 0.169mg | 0% |
| Valine | 0.058mg | 0.202mg | 0% |
| Histidine | 0.012mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +76.1% |
| Contains more ProteinProtein | +154.2% |
| Contains more FatsFats | +33390% |
| Contains more OtherOther | +37.1% |
~equal in
Carbs
~15.23g
