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Longan vs Cranberry - In-Depth Nutrition Comparison

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Important differences between Longan and Cranberry

  • Longan has more Vitamin C than Cranberry.
  • Longan's daily need coverage for Vitamin C is 70% more.

The food varieties used in the comparison are Longans, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Longan vs Cranberry 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 Calcium +2500%
Contains more Iron +207.7%
Equal in Phosphorus - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +2500%
Contains more Iron +207.7%
Equal in Phosphorus - 21

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
4
:
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 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 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +300%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +33.3%

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 Cranberry
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Longan Cranberry Opinion
Net carbs 14.04g 12.2g Longan
Protein 1.31g 0.4g Longan
Fats 0.1g 0.5g Cranberry
Carbs 15.14g 12.2g Longan
Calories 60kcal 55kcal Longan
Starch g g
Fructose g g
Sugar g g
Fiber 1.1g g Longan
Calcium 1mg 26mg Cranberry
Iron 0.13mg 0.4mg Cranberry
Magnesium 10mg mg Longan
Phosphorus 21mg 21mg
Potassium 266mg mg Longan
Sodium 0mg mg Cranberry
Zinc 0.05mg mg Longan
Copper 0.169mg mg Longan
Vitamin A IU 90IU Cranberry
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 84mg 21mg Longan
Vitamin B1 0.031mg 0.02mg Longan
Vitamin B2 0.14mg 0.08mg Longan
Vitamin B3 0.3mg 0.4mg Cranberry
Vitamin B5 mg mg
Vitamin B6 mg mg
Folate µg µg
Vitamin B12 0µg µg Longan
Vitamin K µg µg
Tryptophan mg mg
Threonine 0.034mg mg Longan
Isoleucine 0.026mg mg Longan
Leucine 0.054mg mg Longan
Lysine 0.046mg mg Longan
Methionine 0.013mg mg Longan
Phenylalanine 0.03mg mg Longan
Valine 0.058mg mg Longan
Histidine 0.012mg mg Longan
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
9
Cranberry
Mineral Summary Score
13
Longan
4
Cranberry

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
2%
Cranberry
Carbohydrates
15%
Longan
12%
Cranberry
Fats
0%
Longan
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Longan
Longan is relatively richer in minerals
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.