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Longan vs Dried fruit - In-Depth Nutrition Comparison

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The main differences between Longan and Dried fruit

  • Longan has more Vitamin C, however Dried fruit has more Iron, Potassium, Fiber, Copper, Vitamin B3, Manganese, Phosphorus, Calcium, and Magnesium.
  • Daily need coverage for Vitamin C from Longan is 92% higher.

Food types used in this article are Longans, raw and Apricots, dried, sulfured, uncooked.

Infographic

Longan vs Dried fruit 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 less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +1946.2%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +336.8%
Contains more Zinc +680%
Contains more Copper +103%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +1946.2%
Contains more Magnesium +220%
Contains more Phosphorus +238.1%
Contains more Potassium +336.8%
Contains more Zinc +680%
Contains more Copper +103%

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 +8300%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +763%
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +8300%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +763%

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 Dried fruit
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 Dried fruit Opinion
Net carbs 14.04g 55.34g Dried fruit
Protein 1.31g 3.39g Dried fruit
Fats 0.1g 0.51g Dried fruit
Carbs 15.14g 62.64g Dried fruit
Calories 60kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar g 53.44g Longan
Fiber 1.1g 7.3g Dried fruit
Calcium 1mg 55mg Dried fruit
Iron 0.13mg 2.66mg Dried fruit
Magnesium 10mg 32mg Dried fruit
Phosphorus 21mg 71mg Dried fruit
Potassium 266mg 1162mg Dried fruit
Sodium 0mg 10mg Longan
Zinc 0.05mg 0.39mg Dried fruit
Copper 0.169mg 0.343mg Dried fruit
Vitamin A IU 3604IU Dried fruit
Vitamin E mg 4.33mg Dried fruit
Vitamin D IU 0IU Dried fruit
Vitamin D µg 0µg Dried fruit
Vitamin C 84mg 1mg Longan
Vitamin B1 0.031mg 0.015mg Longan
Vitamin B2 0.14mg 0.074mg Longan
Vitamin B3 0.3mg 2.589mg Dried fruit
Vitamin B5 mg 0.516mg Dried fruit
Vitamin B6 mg 0.143mg Dried fruit
Folate µg 10µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine 0.034mg 0.073mg Dried fruit
Isoleucine 0.026mg 0.063mg Dried fruit
Leucine 0.054mg 0.105mg Dried fruit
Lysine 0.046mg 0.083mg Dried fruit
Methionine 0.013mg 0.015mg Dried fruit
Phenylalanine 0.03mg 0.062mg Dried fruit
Valine 0.058mg 0.078mg Dried fruit
Histidine 0.012mg 0.047mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat g 0.017g Longan
Monounsaturated Fat g 0.074g Dried fruit
Polyunsaturated fat g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Dried fruit
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
38
Dried fruit
Mineral Summary Score
13
Longan
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
15%
Longan
63%
Dried fruit
Fats
0%
Longan
2%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.