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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 from 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Longan
1
:
Contains less Sodium -100%
Contains more Iron +684.6%
Contains more Calcium +3800%
Contains more Potassium +146.6%
Contains more Magnesium +330%
Contains more Copper +21.9%
Contains more Zinc +480%
Contains more Phosphorus +195.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -100%
Contains more Iron +684.6%
Contains more Calcium +3800%
Contains more Potassium +146.6%
Contains more Magnesium +330%
Contains more Copper +21.9%
Contains more Zinc +480%
Contains more Phosphorus +195.2%

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 +20900%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +324.7%
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 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +20900%
Contains more Vitamin B2 +112.1%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B3 +324.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Longan
12
Dates
Mineral Summary Score
13
Longan
30
Dates

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 the food
Protein
8%
Longan
15%
Dates
Carbohydrates
15%
Longan
75%
Dates
Fats
0%
Longan
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Longan Dates
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 63.35g)
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 - 0.032g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 42)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Longan Dates Opinion
Calories 60 282 Dates
Protein 1.31 2.45 Dates
Fats 0.1 0.39 Dates
Vitamin C 84 0.4 Longan
Carbs 15.14 75.03 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 0.13 1.02 Dates
Calcium 1 39 Dates
Potassium 266 656 Dates
Magnesium 10 43 Dates
Sugars 63.35 Longan
Fiber 1.1 8 Dates
Copper 0.169 0.206 Dates
Zinc 0.05 0.29 Dates
Starch
Phosphorus 21 62 Dates
Sodium 0 2 Longan
Vitamin A 10 Dates
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.031 0.052 Dates
Vitamin B2 0.14 0.066 Longan
Vitamin B3 0.3 1.274 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 Dates
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 19 Dates
Trans Fat 0 0
Saturated Fat 0.032 Longan
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.034 0.043 Dates
Isoleucine 0.026 0.049 Dates
Leucine 0.054 0.084 Dates
Lysine 0.046 0.066 Dates
Methionine 0.013 0.022 Dates
Phenylalanine 0.03 0.05 Dates
Valine 0.058 0.071 Dates
Histidine 0.012 0.032 Dates
Fructose 19.56 Dates

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 of 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. 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.