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Longan vs. Napa cabbage — In-Depth Nutrition Comparison

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Important differences between longan and napa cabbage

  • Longan has more vitamin C, vitamin B2, copper, and potassium; however, napa cabbage is richer in iron and manganese.
  • Longan's daily need coverage for vitamin C is 90% more.
  • Longan contains 6 times more vitamin B2 than napa cabbage. Longan contains 0.14mg of vitamin B2, while napa cabbage contains 0.025mg.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of napa cabbage is 32.

The food varieties used in the comparison are Longans, raw and Cabbage, napa, cooked.

Infographic

Longan vs Napa cabbage infographic
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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
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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +205.7%
Contains more CopperCopper +76%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +2800%
Contains more IronIron +469.2%
Contains more ZincZinc +180%
Contains more ManganeseManganese +290.4%
~equal in Phosphorus ~19mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +2525%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +55.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +19.1%
Contains more CarbsCarbs +578.9%
Contains more OtherOther +311.8%
Contains more FatsFats +70%
Contains more WaterWater +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Napa cabbage DV% diff.
Vitamin C 84mg 3.2mg 90%
Folate 43µg 11%
Vitamin B2 0.14mg 0.025mg 9%
Iron 0.13mg 0.74mg 8%
Copper 0.169mg 0.096mg 8%
Manganese 0.052mg 0.203mg 7%
Potassium 266mg 87mg 5%
Carbs 15.14g 2.23g 4%
Fiber 1.1g 4%
Vitamin B6 0.037mg 3%
Calcium 1mg 29mg 3%
Vitamin B1 0.031mg 0.005mg 2%
Calories 60kcal 12kcal 2%
Vitamin A 13µg 1%
Selenium 0.4µg 1%
Zinc 0.05mg 0.14mg 1%
Vitamin B3 0.3mg 0.466mg 1%
Vitamin B5 0.035mg 1%
Protein 1.31g 1.1g 0%
Fats 0.1g 0.17g 0%
Net carbs 14.04g 2.23g N/A
Magnesium 10mg 8mg 0%
Phosphorus 21mg 19mg 0%
Sodium 0mg 11mg 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 Napa cabbage
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
6%
Napa cabbage
Minerals Daily Need Coverage Score
11%
Longan
12%
Napa cabbage

Comparison summary

Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 13)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1.4)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.