Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Longan vs Dates - In-Depth Nutrition Comparison

Compare

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.

Infographic

Longan vs Dates  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
1
:
Contains less Sodium -100%
Contains more Calcium +3800%
Contains more Iron +684.6%
Contains more Magnesium +330%
Contains more Phosphorus +195.2%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +21.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -100%
Contains more Calcium +3800%
Contains more Iron +684.6%
Contains more Magnesium +330%
Contains more Phosphorus +195.2%
Contains more Potassium +146.6%
Contains more Zinc +480%
Contains more Copper +21.9%

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

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

All nutrients comparison - raw data values

Nutrient Longan Dates Opinion
Net carbs 14.04g 67.03g Dates
Protein 1.31g 2.45g Dates
Fats 0.1g 0.39g Dates
Carbs 15.14g 75.03g Dates
Calories 60kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Longan
Fiber 1.1g 8g Dates
Calcium 1mg 39mg Dates
Iron 0.13mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 21mg 62mg Dates
Potassium 266mg 656mg Dates
Sodium 0mg 2mg Longan
Zinc 0.05mg 0.29mg Dates
Copper 0.169mg 0.206mg Dates
Vitamin A IU 10IU Dates
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 84mg 0.4mg Longan
Vitamin B1 0.031mg 0.052mg Dates
Vitamin B2 0.14mg 0.066mg Longan
Vitamin B3 0.3mg 1.274mg Dates
Vitamin B5 mg 0.589mg Dates
Vitamin B6 mg 0.165mg Dates
Folate µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine 0.034mg 0.043mg Dates
Isoleucine 0.026mg 0.049mg Dates
Leucine 0.054mg 0.084mg Dates
Lysine 0.046mg 0.066mg Dates
Methionine 0.013mg 0.022mg Dates
Phenylalanine 0.03mg 0.05mg Dates
Valine 0.058mg 0.071mg Dates
Histidine 0.012mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.032g Longan
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

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

People also compare

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

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (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 cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
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)

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. 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.