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  6. Longan vs. Dates

Longan vs. Dates — In-Depth Nutrition Comparison

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How are longan and dates different?

  • Longan is higher in vitamin C and vitamin B2; however, dates are richer in fiber, potassium, iron, manganese, magnesium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Longan contains 2 times more vitamin B2 than dates. While longan contains 0.14mg of vitamin B2, dates contain only 0.066mg.

Longans, raw and Dates, deglet noor are the varieties used in this article.

Infographic

Longan vs Dates infographic
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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
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%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +684.6%
Contains more CopperCopper +21.9%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +195.2%
Contains more ManganeseManganese +403.8%

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
Longan
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0%
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +20900%
Contains more Vitamin B2Vitamin B2 +112.1%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B3Vitamin B3 +324.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Dates DV% diff.
Vitamin C 84mg 0.4mg 93%
Fiber 1.1g 8g 28%
Fructose 19.56g 24%
Carbs 15.14g 75.03g 20%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Calories 60kcal 282kcal 11%
Potassium 266mg 656mg 11%
Iron 0.13mg 1.02mg 11%
Manganese 0.052mg 0.262mg 9%
Magnesium 10mg 43mg 8%
Phosphorus 21mg 62mg 6%
Vitamin B2 0.14mg 0.066mg 6%
Vitamin B3 0.3mg 1.274mg 6%
Selenium 3µg 5%
Folate 19µg 5%
Calcium 1mg 39mg 4%
Copper 0.169mg 0.206mg 4%
Protein 1.31g 2.45g 2%
Zinc 0.05mg 0.29mg 2%
Vitamin B1 0.031mg 0.052mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Protein per 100 calories 2.2g 0.87g N/A
Calories per 10 g protein 458kcal 1151kcal N/A
Weight per 100 calories 167g 35g N/A
Fats 0.1g 0.39g 0%
Net carbs 14.04g 67.03g N/A
Sugar 63.35g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.034mg 0.043mg 0%
Isoleucine 0.026mg 0.049mg 0%
Leucine 0.054mg 0.084mg 0%
Lysine 0.046mg 0.066mg 0%
Methionine 0.013mg 0.022mg 0%
Phenylalanine 0.03mg 0.05mg 0%
Valine 0.058mg 0.071mg 0%
Histidine 0.012mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +303.1%
Contains more ProteinProtein +87%
Contains more FatsFats +290%
Contains more CarbsCarbs +395.6%
Contains more OtherOther +128.6%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.