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  6. Longan vs. Mulberry

Longan vs. Mulberry — In-Depth Nutrition Comparison

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Important differences between longan and mulberries

  • Longan has more vitamin C and copper; however, mulberries are richer in iron.
  • Longan's daily need coverage for vitamin C is 53% more.
  • Longan contains 3 times more copper than mulberries. Longan contains 0.169mg of copper, while mulberries contain 0.06mg.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of mulberries is 25.

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

Infographic

Longan vs Mulberry 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
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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more PotassiumPotassium +37.1%
Contains more CopperCopper +181.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +3800%
Contains more IronIron +1323.1%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +81%

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
2
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin CVitamin C +130.8%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Mulberry DV% diff.
Vitamin C 84mg 36.4mg 53%
Iron 0.13mg 1.85mg 22%
Copper 0.169mg 0.06mg 12%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B6 0.05mg 4%
Calcium 1mg 39mg 4%
Vitamin B2 0.14mg 0.101mg 3%
Vitamin B3 0.3mg 0.62mg 2%
Phosphorus 21mg 38mg 2%
Manganese 0.052mg 2%
Fiber 1.1g 1.7g 2%
Folate 6µg 2%
Potassium 266mg 194mg 2%
Magnesium 10mg 18mg 2%
Carbs 15.14g 9.8g 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.207g 1%
Calories 60kcal 43kcal 1%
Selenium 0.6µg 1%
Zinc 0.05mg 0.12mg 1%
Protein 1.31g 1.44g 0%
Fats 0.1g 0.39g 0%
Net carbs 14.04g 8.1g N/A
Sugar 8.1g N/A
Sodium 0mg 10mg 0%
Vitamin A 1µg 0%
Vitamin B1 0.031mg 0.029mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.041g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more CarbsCarbs +54.5%
Contains more FatsFats +290%
~equal in Protein ~1.44g
~equal in Water ~87.68g
~equal in Other ~0.69g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.