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  6. Longan vs. Mulberry

Longan vs. Mulberry — In-Depth Nutrition Comparison

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Important differences between Longan and Mulberry

  • Longan has more Vitamin C, and Copper, however, Mulberry is richer in Iron.
  • Longan's daily need coverage for Vitamin C is 53% more.
  • Longan contains 3 times more Copper than Mulberry. Longan contains 0.169mg of Copper, while Mulberry contains 0.06mg.

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% 1.5% 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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Mulberry Opinion
Calories 60kcal 43kcal Longan
Protein 1.31g 1.44g Mulberry
Fats 0.1g 0.39g Mulberry
Vitamin C 84mg 36.4mg Longan
Net carbs 14.04g 8.1g Longan
Carbs 15.14g 9.8g Longan
Magnesium 10mg 18mg Mulberry
Calcium 1mg 39mg Mulberry
Potassium 266mg 194mg Longan
Iron 0.13mg 1.85mg Mulberry
Sugar 8.1g Longan
Fiber 1.1g 1.7g Mulberry
Copper 0.169mg 0.06mg Longan
Zinc 0.05mg 0.12mg Mulberry
Phosphorus 21mg 38mg Mulberry
Sodium 0mg 10mg Longan
Vitamin A 25IU Mulberry
Vitamin A 1µg Mulberry
Vitamin E 0.87mg Mulberry
Manganese 0.052mg Longan
Selenium 0.6µg Mulberry
Vitamin B1 0.031mg 0.029mg Longan
Vitamin B2 0.14mg 0.101mg Longan
Vitamin B3 0.3mg 0.62mg Mulberry
Vitamin B6 0.05mg Mulberry
Vitamin K 7.8µg Mulberry
Folate 6µg Mulberry
Choline 12.3mg Mulberry
Saturated Fat 0.027g Longan
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
11%
Longan
16%
Mulberry

Comparison summary

Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.027g)
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. 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.