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Longan vs Passion fruit - In-Depth Nutrition Comparison

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Summary of differences between Longan and Passion fruit

  • Longan has more Vitamin C, and Copper, while Passion fruit has more Fiber, Iron, Vitamin B3, and Phosphorus.
  • Longan covers your daily need of Vitamin C 60% more than Passion fruit.
  • Longan contains 2 times more Copper than Passion fruit. While Longan contains 0.169mg of Copper, Passion fruit contains only 0.086mg.

These are the specific foods used in this comparison Longans, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Longan vs Passion fruit 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
Longan
Longan
2
:
6
Passion fruit
Passion fruit
Contains less Sodium -100%
Contains more Copper +96.5%
Contains more Calcium +1100%
Contains more Iron +1130.8%
Contains more Magnesium +190%
Contains more Phosphorus +223.8%
Contains more Potassium +30.8%
Contains more Zinc +100%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains less Sodium -100%
Contains more Copper +96.5%
Contains more Calcium +1100%
Contains more Iron +1130.8%
Contains more Magnesium +190%
Contains more Phosphorus +223.8%
Contains more Potassium +30.8%
Contains more Zinc +100%

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
Longan
3
:
7
Passion fruit
Passion fruit
Contains more Vitamin C +180%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +400%
Equal in Vitamin B2 - 0.13
Longan
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%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin C +180%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +400%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
:
4
Passion fruit
Passion fruit
Contains more Water +13.5%
Contains more Protein +67.9%
Contains more Fats +600%
Contains more Carbs +54.4%
Contains more Other +12.9%
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Water +13.5%
Contains more Protein +67.9%
Contains more Fats +600%
Contains more Carbs +54.4%
Contains more Other +12.9%

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 Passion fruit
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Passion fruit Opinion
Net carbs 14.04g 12.98g Longan
Protein 1.31g 2.2g Passion fruit
Fats 0.1g 0.7g Passion fruit
Carbs 15.14g 23.38g Passion fruit
Calories 60kcal 97kcal Passion fruit
Sugar 11.2g Longan
Fiber 1.1g 10.4g Passion fruit
Calcium 1mg 12mg Passion fruit
Iron 0.13mg 1.6mg Passion fruit
Magnesium 10mg 29mg Passion fruit
Phosphorus 21mg 68mg Passion fruit
Potassium 266mg 348mg Passion fruit
Sodium 0mg 28mg Longan
Zinc 0.05mg 0.1mg Passion fruit
Copper 0.169mg 0.086mg Longan
Vitamin A 1272IU Passion fruit
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 84mg 30mg Longan
Vitamin B1 0.031mg 0mg Longan
Vitamin B2 0.14mg 0.13mg Longan
Vitamin B3 0.3mg 1.5mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Folate 14µg Passion fruit
Vitamin K 0.7µg Passion fruit
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
Saturated Fat 0.059g Longan
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
27%
Longan
23%
Passion fruit
Minerals Daily Need Coverage Score
13%
Longan
22%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.