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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" charts 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%
Contains more Manganese +88.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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%
Contains more Manganese +88.5%

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
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 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 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 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +460%
Contains more Vitamin C +10.4%
Contains more Vitamin B3 +13.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.9%
Contains more Other +14.8%
Contains more Fats +420%
Equal in Carbs - 14.66
Equal in Water - 83.07
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +14.9%
Contains more Other +14.8%
Contains more Fats +420%
Equal in Carbs - 14.66
Equal in Water - 83.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.35g Kiwifruit
Sugar 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
Manganese 0.052mg 0.098mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 87IU Kiwifruit
Vitamin A RAE 4µg Kiwifruit
Vitamin E 1.46mg 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 0.183mg Kiwifruit
Vitamin B6 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Choline 7.8mg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 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
Saturated Fat 0.029g Longan
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Longan
39%
Kiwifruit
Minerals Daily Need Coverage Score
11%
Longan
14%
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

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. 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.