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Longan vs Gooseberry - In-Depth Nutrition Comparison

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How are Longan and Gooseberry different?

  • Longan is higher in Vitamin C, Copper, and Vitamin B2, however Gooseberry is richer in Fiber.
  • Daily need coverage for Vitamin C from Longan is 63% higher.
  • Longan contains 5 times more Vitamin B2 than Gooseberry. While Longan contains 0.14mg of Vitamin B2, Gooseberry contains only 0.03mg.

Longans, raw and Gooseberries, raw are the varieties used in this article.

Infographic

Longan vs Gooseberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +34.3%
Contains less Sodium -100%
Contains more Copper +141.4%
Contains more Calcium +2400%
Contains more Iron +138.5%
Contains more Phosphorus +28.6%
Contains more Zinc +140%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Potassium +34.3%
Contains less Sodium -100%
Contains more Copper +141.4%
Contains more Calcium +2400%
Contains more Iron +138.5%
Contains more Phosphorus +28.6%
Contains more Zinc +140%
Equal in Magnesium - 10

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 +203.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B1 +29%
Equal in Vitamin B3 - 0.3
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 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin C +203.2%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B1 +29%
Equal in Vitamin B3 - 0.3

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 Gooseberry
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Gooseberry Opinion
Net carbs 14.04g 5.88g Longan
Protein 1.31g 0.88g Longan
Fats 0.1g 0.58g Gooseberry
Carbs 15.14g 10.18g Longan
Calories 60kcal 44kcal Longan
Starch g g
Fructose g g
Sugar g g
Fiber 1.1g 4.3g Gooseberry
Calcium 1mg 25mg Gooseberry
Iron 0.13mg 0.31mg Gooseberry
Magnesium 10mg 10mg
Phosphorus 21mg 27mg Gooseberry
Potassium 266mg 198mg Longan
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.12mg Gooseberry
Copper 0.169mg 0.07mg Longan
Vitamin A IU 290IU Gooseberry
Vitamin E mg 0.37mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 84mg 27.7mg Longan
Vitamin B1 0.031mg 0.04mg Gooseberry
Vitamin B2 0.14mg 0.03mg Longan
Vitamin B3 0.3mg 0.3mg
Vitamin B5 mg 0.286mg Gooseberry
Vitamin B6 mg 0.08mg Gooseberry
Folate µg 6µg Gooseberry
Vitamin B12 0µg 0µg
Vitamin K µg µg
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 0.038g Longan
Monounsaturated Fat g 0.051g Gooseberry
Polyunsaturated fat g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Gooseberry
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
15
Gooseberry
Mineral Summary Score
13
Longan
10
Gooseberry

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
5%
Gooseberry
Carbohydrates
15%
Longan
10%
Gooseberry
Fats
0%
Longan
3%
Gooseberry

Comparison summary

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 - 0.038g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 30)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.9)
Which food is richer in minerals?
Gooseberry
Gooseberry is relatively richer in minerals
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.