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Longan vs. Marinara sauce — In-Depth Nutrition Comparison

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How are longan and marinara sauce different?

  • Longan is richer in vitamin C, copper, and vitamin B2, while marinara sauce is higher in vitamin B3 and iron.
  • Longan covers your daily need for vitamin C, 91% more than marinara sauce.
  • Longan contains 2 times more vitamin B2 than marinara sauce. Longan contains 0.14mg of vitamin B2, while marinara sauce contains 0.061mg.

Longans, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Longan vs Marinara sauce 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
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CopperCopper +108.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +500%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +163.5%

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
3
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +4100%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +129.5%
Contains more Vitamin B3Vitamin B3 +1205.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +87.8%
Contains more FatsFats +1380%
Contains more OtherOther +137.1%
~equal in Protein ~1.41g
~equal in Water ~87.39g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Marinara sauce DV% diff.
Vitamin C 84mg 2mg 91%
Vitamin B3 0.3mg 3.917mg 23%
Vitamin E 2.4mg 16%
Vitamin B6 0.173mg 13%
Vitamin K 13.9µg 12%
Copper 0.169mg 0.081mg 10%
Iron 0.13mg 0.78mg 8%
Vitamin B2 0.14mg 0.061mg 6%
Vitamin A 33µg 4%
Manganese 0.052mg 0.137mg 4%
Folate 13µg 3%
Calcium 1mg 27mg 3%
Fiber 1.1g 1.8g 3%
Polyunsaturated fat 0.508g 3%
Fats 0.1g 1.48g 2%
Carbs 15.14g 8.06g 2%
Selenium 1.1µg 2%
Potassium 266mg 319mg 2%
Phosphorus 21mg 34mg 2%
Choline 13.7mg 2%
Magnesium 10mg 18mg 2%
Monounsaturated fat 0.377g 1%
Saturated fat 0.17g 1%
Sodium 0mg 30mg 1%
Vitamin B1 0.031mg 0.024mg 1%
Cholesterol 0mg 2mg 1%
Zinc 0.05mg 0.2mg 1%
Calories 60kcal 51kcal 0%
Protein 1.31g 1.41g 0%
Net carbs 14.04g 6.26g N/A
Sugar 5.5g N/A
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 Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
11%
Longan
15%
Marinara sauce

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.4)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.17g)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.