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  6. Longan vs. Mango

Longan vs. Mango — In-Depth Nutrition Comparison

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How are Longan and Mango different?

  • Longan is higher than Mango in Vitamin C, Vitamin B2, and Copper.
  • Longan covers your daily need of Vitamin C 53% more than Mango.
  • Longan contains 4 times more Vitamin B2 than Mango. Longan contains 0.14mg of Vitamin B2, while Mango contains 0.038mg.

Longans, raw and Mangos, raw types were used in this article.

Infographic

Longan vs Mango 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
4
:
5
Mango
Mango
Contains more Phosphorus +50%
Contains more Potassium +58.3%
Contains less Sodium -100%
Contains more Copper +52.3%
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
Contains more Manganese +21.2%
Equal in Magnesium - 10
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Phosphorus +50%
Contains more Potassium +58.3%
Contains less Sodium -100%
Contains more Copper +52.3%
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
Contains more Manganese +21.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Longan
Longan
3
:
8
Mango
Mango
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +123%
Equal in Vitamin B1 - 0.028
Longan
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +123%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
3
:
2
Mango
Mango
Contains more Protein +59.8%
Contains more Other +94.4%
Contains more Fats +280%
Equal in Carbs - 14.98
Equal in Water - 83.46
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +59.8%
Contains more Other +94.4%
Contains more Fats +280%
Equal in Carbs - 14.98
Equal in Water - 83.46

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Mango
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Mango Opinion
Net carbs 14.04g 13.38g Longan
Protein 1.31g 0.82g Longan
Fats 0.1g 0.38g Mango
Carbs 15.14g 14.98g Longan
Calories 60kcal 60kcal
Fructose 4.68g Mango
Sugar 13.66g Longan
Fiber 1.1g 1.6g Mango
Calcium 1mg 11mg Mango
Iron 0.13mg 0.16mg Mango
Magnesium 10mg 10mg
Phosphorus 21mg 14mg Longan
Potassium 266mg 168mg Longan
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.09mg Mango
Copper 0.169mg 0.111mg Longan
Manganese 0.052mg 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 84mg 36.4mg Longan
Vitamin B1 0.031mg 0.028mg Longan
Vitamin B2 0.14mg 0.038mg Longan
Vitamin B3 0.3mg 0.669mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.034mg 0.031mg Longan
Isoleucine 0.026mg 0.029mg Mango
Leucine 0.054mg 0.05mg Longan
Lysine 0.046mg 0.066mg Mango
Methionine 0.013mg 0.008mg Longan
Phenylalanine 0.03mg 0.027mg Longan
Valine 0.058mg 0.042mg Longan
Histidine 0.012mg 0.019mg Mango
Saturated Fat 0.092g Longan
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
27%
Longan
26%
Mango
Minerals Daily Need Coverage Score
11%
Longan
9%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 6)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.