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Longan vs Currant - In-Depth Nutrition Comparison

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What are the main differences between Longan and Currant?

  • Longan is richer in Vitamin C, Vitamin B2, and Copper, yet Currant is richer in Fiber, Iron, and Manganese.
  • Longan's daily need coverage for Vitamin C is 48% higher.
  • Longan has 3 times more Vitamin B2 than Currant. Longan has 0.14mg of Vitamin B2, while Currant has 0.05mg.

We used Longans, raw and Currants, red and white, raw types in this comparison.

Infographic

Longan vs Currant 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
Longan
2
:
Contains less Sodium -100%
Contains more Copper +57.9%
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Equal in Potassium - 275
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains less Sodium -100%
Contains more Copper +57.9%
Contains more Calcium +3200%
Contains more Iron +669.2%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Zinc +360%
Equal in Potassium - 275

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
3
:
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%
Contains more Vitamin B1 +29%
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 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin C +104.9%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +200%
Contains more Vitamin B1 +29%

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 Currant
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 Currant Opinion
Net carbs 14.04g 9.5g Longan
Protein 1.31g 1.4g Currant
Fats 0.1g 0.2g Currant
Carbs 15.14g 13.8g Longan
Calories 60kcal 56kcal Longan
Starch g g
Fructose g 3.53g Currant
Sugar g 7.37g Longan
Fiber 1.1g 4.3g Currant
Calcium 1mg 33mg Currant
Iron 0.13mg 1mg Currant
Magnesium 10mg 13mg Currant
Phosphorus 21mg 44mg Currant
Potassium 266mg 275mg Currant
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.23mg Currant
Copper 0.169mg 0.107mg Longan
Vitamin A IU 42IU Currant
Vitamin E mg 0.1mg Currant
Vitamin D IU 0IU Currant
Vitamin D µg 0µg Currant
Vitamin C 84mg 41mg Longan
Vitamin B1 0.031mg 0.04mg Currant
Vitamin B2 0.14mg 0.05mg Longan
Vitamin B3 0.3mg 0.1mg Longan
Vitamin B5 mg 0.064mg Currant
Vitamin B6 mg 0.07mg Currant
Folate µg 8µg Currant
Vitamin B12 0µg 0µg
Vitamin K µg 11µg Currant
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 0mg
Trans Fat 0g 0g
Saturated Fat g 0.017g Longan
Monounsaturated Fat g 0.028g Currant
Polyunsaturated fat g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Currant
Mineral Summary Score
13
Longan
18
Currant

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%
Currant
Carbohydrates
15%
Longan
14%
Currant
Fats
0%
Longan
1%
Currant

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.9)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.