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Longan vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between longan and maple sugar

  • Longan has more vitamin C, vitamin B2, and copper; however, maple sugar is richer in manganese, zinc, iron, and calcium.
  • Maple sugar's daily need coverage for manganese is 190% more.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of longan is 45.

The food varieties used in the comparison are Longans, raw and Sugars, maple.

Infographic

Longan vs Maple sugar 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
3
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more CopperCopper +70.7%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +8900%
Contains more IronIron +1138.5%
Contains more ZincZinc +12020%
Contains more ManganeseManganese +8403.8%
~equal in Potassium ~274mg

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
4
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +976.9%
Contains more Vitamin B3Vitamin B3 +650%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1210%
Contains more WaterWater +934.4%
Contains more FatsFats +100%
Contains more CarbsCarbs +500.4%
Contains more OtherOther +14.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Maple sugar
Rich in minerals 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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Maple sugar DV% diff.
Manganese 0.052mg 4.422mg 190%
Vitamin C 84mg 0mg 93%
Zinc 0.05mg 6.06mg 55%
Carbs 15.14g 90.9g 25%
Iron 0.13mg 1.61mg 19%
Calories 60kcal 354kcal 15%
Vitamin B2 0.14mg 0.013mg 10%
Calcium 1mg 90mg 9%
Copper 0.169mg 0.099mg 8%
Fiber 1.1g 0g 4%
Phosphorus 21mg 3mg 3%
Magnesium 10mg 19mg 2%
Protein 1.31g 0.1g 2%
Vitamin B1 0.031mg 0.009mg 2%
Vitamin B3 0.3mg 0.04mg 2%
Vitamin B5 0.048mg 1%
Polyunsaturated fat 0.1g 1%
Selenium 0.8µg 1%
Fats 0.1g 0.2g 0%
Net carbs 14.04g 90.9g N/A
Potassium 266mg 274mg 0%
Sugar 84.87g N/A
Sodium 0mg 11mg 0%
Vitamin B6 0.003mg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.064g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Maple sugar
Minerals Daily Need Coverage Score
11%
Longan
91%
Maple sugar

Comparison summary

Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is richer in vitamins?
Maple sugar
Maple sugar is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 18)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.