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Longan vs. Coconut milk — In-Depth Nutrition Comparison

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How are longan and coconut milk different?

  • Longan is higher in vitamin C and vitamin B2; however, coconut milk is richer in manganese, iron, phosphorus, copper, magnesium, and zinc.
  • Daily need coverage for vitamin C for longan is 90% higher.
  • Longan has a lower glycemic index (45) than coconut milk (97).

Longans, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Longan vs Coconut milk 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +270%
Contains more CalciumCalcium +1500%
Contains more IronIron +1161.5%
Contains more CopperCopper +57.4%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +376.2%
Contains more ManganeseManganese +1661.5%
~equal in Potassium ~263mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +153.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +173.3%
Contains more WaterWater +22.4%
Contains more ProteinProtein +74.8%
Contains more FatsFats +23740%
~equal in Other ~0.71g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Coconut milk
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 Coconut milk DV% diff.
Saturated fat 21.14g 96%
Vitamin C 84mg 2.8mg 90%
Manganese 0.052mg 0.916mg 38%
Fats 0.1g 23.84g 37%
Iron 0.13mg 1.64mg 19%
Vitamin B2 0.14mg 0mg 11%
Selenium 6.2µg 11%
Copper 0.169mg 0.266mg 11%
Phosphorus 21mg 100mg 11%
Calories 60kcal 230kcal 9%
Magnesium 10mg 37mg 6%
Zinc 0.05mg 0.67mg 6%
Fiber 1.1g 2.2g 4%
Folate 16µg 4%
Vitamin B5 0.183mg 4%
Vitamin B6 0.033mg 3%
Vitamin B3 0.3mg 0.76mg 3%
Carbs 15.14g 5.54g 3%
Monounsaturated fat 1.014g 3%
Protein 1.31g 2.29g 2%
Polyunsaturated fat 0.261g 2%
Calcium 1mg 16mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Sodium 0mg 15mg 1%
Net carbs 14.04g 3.34g N/A
Potassium 266mg 263mg 0%
Sugar 3.34g N/A
Vitamin B1 0.031mg 0.026mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.034mg 0.083mg 0%
Isoleucine 0.026mg 0.09mg 0%
Leucine 0.054mg 0.17mg 0%
Lysine 0.046mg 0.101mg 0%
Methionine 0.013mg 0.043mg 0%
Phenylalanine 0.03mg 0.116mg 0%
Valine 0.058mg 0.139mg 0%
Histidine 0.012mg 0.053mg 0%

Which food is preferable for your diet?

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

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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
5%
Coconut milk
Minerals Daily Need Coverage Score
11%
Longan
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 52)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk 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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.