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  6. Longan vs. Heart of palm

Longan vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between longan and heart of palm

  • Longan has more vitamin C; however, heart of palm has more copper, potassium, zinc, iron, and phosphorus.
  • Daily need coverage for vitamin C for longan is 84% higher.
  • Longan has a higher glycemic index than heart of palm.

Food types used in this article are Longans, raw and Hearts of palm, raw.

Infographic

Longan vs Heart of palm 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Longan
Longan
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +578.9%
Contains more IronIron +1200%
Contains more CopperCopper +281.1%
Contains more ZincZinc +7360%
Contains more PhosphorusPhosphorus +566.7%
~equal in Magnesium ~10mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Longan Heart of palm DV% diff.
Vitamin C 84mg 8mg 84%
Vitamin B6 0.81mg 62%
Copper 0.169mg 0.644mg 53%
Potassium 266mg 1806mg 45%
Zinc 0.05mg 3.73mg 33%
Iron 0.13mg 1.69mg 20%
Phosphorus 21mg 140mg 17%
Folate 24µg 6%
Vitamin B3 0.3mg 0.9mg 4%
Calories 60kcal 115kcal 3%
Vitamin E 0.5mg 3%
Carbs 15.14g 25.61g 3%
Vitamin B2 0.14mg 0.18mg 3%
Protein 1.31g 2.7g 3%
Vitamin B1 0.031mg 0.05mg 2%
Manganese 0.052mg 2%
Fiber 1.1g 1.5g 2%
Calcium 1mg 18mg 2%
Polyunsaturated fat 0.089g 1%
Selenium 0.7µg 1%
Sodium 0mg 14mg 1%
Fats 0.1g 0.2g 0%
Net carbs 14.04g 24.11g N/A
Magnesium 10mg 10mg 0%
Sugar 17.16g N/A
Vitamin A 3µg 0%
Saturated fat 0.046g 0%
Monounsaturated fat 0.005g 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +19.1%
Contains more ProteinProtein +106.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +69.2%
Contains more OtherOther +184.3%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.