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Longan vs Cooking plantain - In-Depth Nutrition Comparison

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How are Longan and Cooking plantain different?

  • Longan is higher in Vitamin C, Copper, and Vitamin B2, however Cooking plantain is richer in Potassium, Magnesium, and Iron.
  • Daily need coverage for Vitamin C from Longan is 73% higher.
  • Longan contains 3 times more Vitamin B2 than Cooking plantain. While Longan contains 0.14mg of Vitamin B2, Cooking plantain contains only 0.054mg.

Longans, raw and Plantains, raw are the varieties used in this article.

Infographic

Longan vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +108.6%
Contains less Sodium -100%
Contains more Iron +361.5%
Contains more Calcium +200%
Contains more Potassium +87.6%
Contains more Magnesium +270%
Contains more Zinc +180%
Contains more Phosphorus +61.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Copper +108.6%
Contains less Sodium -100%
Contains more Iron +361.5%
Contains more Calcium +200%
Contains more Potassium +87.6%
Contains more Magnesium +270%
Contains more Zinc +180%
Contains more Phosphorus +61.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Longan
2
:
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +128.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 8% 33% 6% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +356.5%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +128.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Longan Cooking plantain
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 Cooking plantain Opinion
Calories 60kcal 122kcal Cooking plantain
Protein 1.31g 1.3g Longan
Fats 0.1g 0.37g Cooking plantain
Vitamin C 84mg 18.4mg Longan
Net carbs 14.04g 29.59g Cooking plantain
Carbs 15.14g 31.89g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D IU 0IU Cooking plantain
Iron 0.13mg 0.6mg Cooking plantain
Calcium 1mg 3mg Cooking plantain
Potassium 266mg 499mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Sugar g 15g Longan
Fiber 1.1g 2.3g Cooking plantain
Copper 0.169mg 0.081mg Longan
Zinc 0.05mg 0.14mg Cooking plantain
Starch g g
Phosphorus 21mg 34mg Cooking plantain
Sodium 0mg 4mg Longan
Vitamin A IU 1127IU Cooking plantain
Vitamin E mg 0.14mg Cooking plantain
Vitamin D µg 0µg Cooking plantain
Vitamin B1 0.031mg 0.052mg Cooking plantain
Vitamin B2 0.14mg 0.054mg Longan
Vitamin B3 0.3mg 0.686mg Cooking plantain
Vitamin B5 mg 0.26mg Cooking plantain
Vitamin B6 mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K µg 0.7µg Cooking plantain
Folate µg 22µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat g 0.143g Longan
Monounsaturated Fat g 0.032g Cooking plantain
Polyunsaturated fat g 0.069g Cooking plantain
Tryptophan mg 0.015mg Cooking plantain
Threonine 0.034mg 0.034mg
Isoleucine 0.026mg 0.036mg Cooking plantain
Leucine 0.054mg 0.059mg Cooking plantain
Lysine 0.046mg 0.06mg Cooking plantain
Methionine 0.013mg 0.017mg Cooking plantain
Phenylalanine 0.03mg 0.044mg Cooking plantain
Valine 0.058mg 0.046mg Longan
Histidine 0.012mg 0.064mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Longan
23
Cooking plantain
Mineral Summary Score
13
Longan
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Longan
8%
Cooking plantain
Carbohydrates
15%
Longan
32%
Cooking plantain
Fats
0%
Longan
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.