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Longan vs Kiwifruit - In-Depth Nutrition Comparison

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Significant differences between Longan and Kiwifruit

  • Longan has more Vitamin B2, however Kiwifruit is richer in Vitamin C, and Fiber.
  • Kiwifruit has 6 times less Vitamin B2 than Longan. Longan has 0.14mg of Vitamin B2, while Kiwifruit has 0.025mg.

Specific food types used in this comparison are Longans, raw and Kiwifruit, green, raw.

Infographic

Longan vs Kiwifruit 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 Copper +30%
Contains more Calcium +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains less Sodium -100%
Contains more Copper +30%
Contains more Calcium +3300%
Contains more Iron +138.5%
Contains more Magnesium +70%
Contains more Phosphorus +61.9%
Contains more Potassium +17.3%
Contains more Zinc +180%

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 B1 +14.8%
Contains more Vitamin B2 +460%
Contains more Vitamin C +10.4%
Contains more Vitamin B3 +13.7%
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Contains more Vitamin C +10.4%
Contains more Vitamin B3 +13.7%

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 Kiwifruit
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Longan Kiwifruit Opinion
Net carbs 14.04g 11.66g Longan
Protein 1.31g 1.14g Longan
Fats 0.1g 0.52g Kiwifruit
Carbs 15.14g 14.66g Longan
Calories 60kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 8.99g Longan
Fiber 1.1g 3g Kiwifruit
Calcium 1mg 34mg Kiwifruit
Iron 0.13mg 0.31mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Phosphorus 21mg 34mg Kiwifruit
Potassium 266mg 312mg Kiwifruit
Sodium 0mg 3mg Longan
Zinc 0.05mg 0.14mg Kiwifruit
Copper 0.169mg 0.13mg Longan
Vitamin A IU 87IU Kiwifruit
Vitamin E mg 1.46mg Kiwifruit
Vitamin D IU 0IU Kiwifruit
Vitamin D µg 0µg Kiwifruit
Vitamin C 84mg 92.7mg Kiwifruit
Vitamin B1 0.031mg 0.027mg Longan
Vitamin B2 0.14mg 0.025mg Longan
Vitamin B3 0.3mg 0.341mg Kiwifruit
Vitamin B5 mg 0.183mg Kiwifruit
Vitamin B6 mg 0.063mg Kiwifruit
Folate µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine 0.034mg 0.047mg Kiwifruit
Isoleucine 0.026mg 0.051mg Kiwifruit
Leucine 0.054mg 0.066mg Kiwifruit
Lysine 0.046mg 0.061mg Kiwifruit
Methionine 0.013mg 0.024mg Kiwifruit
Phenylalanine 0.03mg 0.044mg Kiwifruit
Valine 0.058mg 0.057mg Longan
Histidine 0.012mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.029g Longan
Monounsaturated Fat g 0.047g Kiwifruit
Polyunsaturated fat g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
13
Longan
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
15%
Longan
15%
Kiwifruit
Fats
0%
Longan
2%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 13)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.