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Longan vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between longan and olive oil

  • Longan has more vitamin C, copper, vitamin B2, and potassium; however, olive oil is higher in iron.
  • Longan covers your daily vitamin C needs 93% more than olive oil.
  • The glycemic index of longan is higher.

Food varieties used in this article are Longans, raw and Oil, olive, salad or cooking.

Infographic

Longan vs Olive oil 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
7
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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +26500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more IronIron +330.8%
~equal in Calcium ~1mg
~equal in Selenium ~0µg

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
4
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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
4
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +99900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Olive oil
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Longan Olive oil DV% diff.
Monounsaturated fat 72.961g 182%
Fats 0.1g 100g 154%
Vitamin E 14.35mg 96%
Vitamin C 84mg 0mg 93%
Polyunsaturated fat 10.523g 70%
Saturated fat 13.808g 63%
Vitamin K 60.2µg 50%
Calories 60kcal 884kcal 41%
Copper 0.169mg 0mg 19%
Vitamin B2 0.14mg 0mg 11%
Potassium 266mg 1mg 8%
Iron 0.13mg 0.56mg 5%
Carbs 15.14g 0g 5%
Fiber 1.1g 0g 4%
Phosphorus 21mg 0mg 3%
Protein 1.31g 0g 3%
Vitamin B1 0.031mg 0mg 3%
Vitamin B3 0.3mg 0mg 2%
Manganese 0.052mg 0mg 2%
Magnesium 10mg 0mg 2%
Net carbs 14.04g 0g N/A
Calcium 1mg 1mg 0%
Zinc 0.05mg 0mg 0%
Sodium 0mg 2mg 0%
Choline 0.3mg 0%
Threonine 0.034mg 0mg 0%
Isoleucine 0.026mg 0mg 0%
Leucine 0.054mg 0mg 0%
Lysine 0.046mg 0mg 0%
Methionine 0.013mg 0mg 0%
Phenylalanine 0.03mg 0mg 0%
Valine 0.058mg 0mg 0%
Histidine 0.012mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
11%
Longan
2%
Olive oil

Comparison summary

Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Olive oil
Olive oil is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 13.808g)
Which food is richer in minerals?
Longan
Longan is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.4)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.