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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +37.1%
Contains less Sodium -100%
Contains more Copper +181.7%
Contains more Calcium +3800%
Contains more Iron +1323.1%
Contains more Magnesium +80%
Contains more Phosphorus +81%
Contains more Zinc +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Potassium +37.1%
Contains less Sodium -100%
Contains more Copper +181.7%
Contains more Calcium +3800%
Contains more Iron +1323.1%
Contains more Magnesium +80%
Contains more Phosphorus +81%
Contains more Zinc +140%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Longan
3
:
Contains more Vitamin C +130.8%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B3 +106.7%
Equal in Vitamin B1 - 0.029
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin C +130.8%
Contains more Vitamin B2 +38.6%
Contains more Vitamin B3 +106.7%
Equal in Vitamin B1 - 0.029

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 14.04g 8.1g Longan
Protein 1.31g 1.44g Mulberry
Fats 0.1g 0.39g Mulberry
Carbs 15.14g 9.8g Longan
Calories 60kcal 43kcal Longan
Starch g g
Fructose g g
Sugar g 8.1g Longan
Fiber 1.1g 1.7g Mulberry
Calcium 1mg 39mg Mulberry
Iron 0.13mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 21mg 38mg Mulberry
Potassium 266mg 194mg Longan
Sodium 0mg 10mg Longan
Zinc 0.05mg 0.12mg Mulberry
Copper 0.169mg 0.06mg Longan
Vitamin A IU 25IU Mulberry
Vitamin E mg 0.87mg Mulberry
Vitamin D IU 0IU Mulberry
Vitamin D µg 0µg Mulberry
Vitamin C 84mg 36.4mg Longan
Vitamin B1 0.031mg 0.029mg Longan
Vitamin B2 0.14mg 0.101mg Longan
Vitamin B3 0.3mg 0.62mg Mulberry
Vitamin B5 mg mg
Vitamin B6 mg 0.05mg Mulberry
Folate µg 6µg Mulberry
Vitamin B12 0µg 0µg
Vitamin K µg 7.8µg Mulberry
Tryptophan mg mg
Threonine 0.034mg mg Longan
Isoleucine 0.026mg mg Longan
Leucine 0.054mg mg Longan
Lysine 0.046mg mg Longan
Methionine 0.013mg mg Longan
Phenylalanine 0.03mg mg Longan
Valine 0.058mg mg Longan
Histidine 0.012mg mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.027g Longan
Monounsaturated Fat g 0.041g Mulberry
Polyunsaturated fat g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Longan
18
Mulberry
Mineral Summary Score
13
Longan
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Longan
9%
Mulberry
Carbohydrates
15%
Longan
10%
Mulberry
Fats
0%
Longan
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.