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Longan vs Orange - In-Depth Nutrition Comparison

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Important differences between Longan and Orange

  • Longan has more Vitamin C, Copper and Vitamin B2, however Orange is richer in Fiber.
  • Longan's daily need coverage for Vitamin C is 34% more.
  • Longan contains 4 times more Copper than Orange. Longan contains 0.169mg of Copper, while Orange contains 0.045mg.

The food varieties used in the comparison are Longans, raw and Oranges, raw, all commercial varieties.

Infographic

Longan vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Longan
4
:
2
Orange
Contains more Iron +30%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Phosphorus +50%
Contains more Calcium +3900%
Contains more Zinc +40%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +30%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Phosphorus +50%
Contains more Calcium +3900%
Contains more Zinc +40%
Equal in Magnesium - 10

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
:
8
Orange
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +250%
Contains more Vitamin B1 +180.6%
Equal in Vitamin B3 - 0.282
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 8% 33% 6% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +250%
Contains more Vitamin B1 +180.6%
Equal in Vitamin B3 - 0.282

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Longan
24
Orange
Mineral Summary Score
13
Longan
8
Orange

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 the food
Protein
8%
Longan
6%
Orange
Carbohydrates
15%
Longan
12%
Orange
Fats
0%
Longan
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Longan Orange
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Sugars?
Longan
Longan contains less Sugars (difference - 9.35g)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Longan Orange Opinion
Calories 60 47 Longan
Protein 1.31 0.94 Longan
Fats 0.1 0.12 Orange
Vitamin C 84 53.2 Longan
Carbs 15.14 11.75 Longan
Cholesterol 0 0
Vitamin D 0 Orange
Iron 0.13 0.1 Longan
Calcium 1 40 Orange
Potassium 266 181 Longan
Magnesium 10 10
Sugars 9.35 Longan
Fiber 1.1 2.4 Orange
Copper 0.169 0.045 Longan
Zinc 0.05 0.07 Orange
Starch
Phosphorus 21 14 Longan
Sodium 0 0
Vitamin A 225 Orange
Vitamin E 0.18 Orange
Vitamin D 0 Orange
Vitamin B1 0.031 0.087 Orange
Vitamin B2 0.14 0.04 Longan
Vitamin B3 0.3 0.282 Longan
Vitamin B5 0.25 Orange
Vitamin B6 0.06 Orange
Vitamin B12 0 0
Vitamin K 0 Orange
Folate 30 Orange
Trans Fat 0 0
Saturated Fat 0.015 Longan
Monounsaturated Fat 0.023 Orange
Polyunsaturated fat 0.025 Orange
Tryptophan 0.009 Orange
Threonine 0.034 0.015 Longan
Isoleucine 0.026 0.025 Longan
Leucine 0.054 0.023 Longan
Lysine 0.046 0.047 Orange
Methionine 0.013 0.02 Orange
Phenylalanine 0.03 0.031 Orange
Valine 0.058 0.04 Longan
Histidine 0.012 0.018 Orange
Fructose

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 of 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.