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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
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
5
:
3
Orange
Contains more Iron +30%
Contains more Phosphorus +50%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Manganese +108%
Contains more Calcium +3900%
Contains more Zinc +40%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +30%
Contains more Phosphorus +50%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Manganese +108%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Longan
3
:
9
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 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 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +250%
Contains more Vitamin B1 +180.6%
Equal in Vitamin B3 - 0.282

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
3
:
2
Orange
Contains more Protein +39.4%
Contains more Carbs +28.9%
Contains more Other +59.1%
Contains more Fats +20%
Equal in Water - 86.75
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +39.4%
Contains more Carbs +28.9%
Contains more Other +59.1%
Contains more Fats +20%
Equal in Water - 86.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Orange Opinion
Net carbs 14.04g 9.35g Longan
Protein 1.31g 0.94g Longan
Fats 0.1g 0.12g Orange
Carbs 15.14g 11.75g Longan
Calories 60kcal 47kcal Longan
Sugar 9.35g Longan
Fiber 1.1g 2.4g Orange
Calcium 1mg 40mg Orange
Iron 0.13mg 0.1mg Longan
Magnesium 10mg 10mg
Phosphorus 21mg 14mg Longan
Potassium 266mg 181mg Longan
Zinc 0.05mg 0.07mg Orange
Copper 0.169mg 0.045mg Longan
Manganese 0.052mg 0.025mg Longan
Selenium 0.5µg Orange
Vitamin A 225IU Orange
Vitamin A RAE 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 84mg 53.2mg Longan
Vitamin B1 0.031mg 0.087mg Orange
Vitamin B2 0.14mg 0.04mg Longan
Vitamin B3 0.3mg 0.282mg Longan
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg Orange
Folate 30µg Orange
Choline 8.4mg Orange
Tryptophan 0.009mg Orange
Threonine 0.034mg 0.015mg Longan
Isoleucine 0.026mg 0.025mg Longan
Leucine 0.054mg 0.023mg Longan
Lysine 0.046mg 0.047mg Orange
Methionine 0.013mg 0.02mg Orange
Phenylalanine 0.03mg 0.031mg Orange
Valine 0.058mg 0.04mg Longan
Histidine 0.012mg 0.018mg Orange
Saturated Fat 0.015g Longan
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
22%
Orange
Minerals Daily Need Coverage Score
11%
Longan
7%
Orange

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 is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.015g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
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.

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. 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.