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Longan vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Longan and Prunes

  • Longan has more Vitamin C, while Prunes has more Fiber, Potassium, Copper, Manganese, Iron, Vitamin B3, Magnesium, and Phosphorus.
  • Longan covers your daily need of Vitamin C 93% more than Prunes.

These are the specific foods used in this comparison Longans, raw and Plums, dried (prunes), uncooked.

Infographic

Longan vs Prunes 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
1
:
9
Prunes
Contains less Sodium -100%
Contains more Calcium +4200%
Contains more Iron +615.4%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +175.2%
Contains more Zinc +780%
Contains more Copper +66.3%
Contains more Manganese +475%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0.3% 4.9% 7.1% 9% 23% 0% 1.4% 56% 6.8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 29% 30% 65% 0.26% 12% 94% 39% 1.6%
Contains less Sodium -100%
Contains more Calcium +4200%
Contains more Iron +615.4%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +175.2%
Contains more Zinc +780%
Contains more Copper +66.3%
Contains more Manganese +475%

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
1
:
11
Prunes
Contains more Vitamin C +13900%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +527.3%
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% 7.8% 32% 5.6% 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 47% 8.6% 0% 2% 13% 43% 35% 25% 47% 3% 0% 5.5% 149%
Contains more Vitamin C +13900%
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +527.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
1
:
4
Prunes
Contains more Water +167.6%
Contains more Protein +66.4%
Contains more Fats +280%
Contains more Carbs +321.9%
Contains more Other +277.1%
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +167.6%
Contains more Protein +66.4%
Contains more Fats +280%
Contains more Carbs +321.9%
Contains more Other +277.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Prunes
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 Prunes Opinion
Net carbs 14.04g 56.78g Prunes
Protein 1.31g 2.18g Prunes
Fats 0.1g 0.38g Prunes
Carbs 15.14g 63.88g Prunes
Calories 60kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Longan
Fiber 1.1g 7.1g Prunes
Calcium 1mg 43mg Prunes
Iron 0.13mg 0.93mg Prunes
Magnesium 10mg 41mg Prunes
Phosphorus 21mg 69mg Prunes
Potassium 266mg 732mg Prunes
Sodium 0mg 2mg Longan
Zinc 0.05mg 0.44mg Prunes
Copper 0.169mg 0.281mg Prunes
Manganese 0.052mg 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 84mg 0.6mg Longan
Vitamin B1 0.031mg 0.051mg Prunes
Vitamin B2 0.14mg 0.186mg Prunes
Vitamin B3 0.3mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.034mg 0.049mg Prunes
Isoleucine 0.026mg 0.041mg Prunes
Leucine 0.054mg 0.066mg Prunes
Lysine 0.046mg 0.05mg Prunes
Methionine 0.013mg 0.016mg Prunes
Phenylalanine 0.03mg 0.052mg Prunes
Valine 0.058mg 0.056mg Longan
Histidine 0.012mg 0.027mg Prunes
Saturated Fat 0.088g Longan
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Prunes
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 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
29%
Prunes
Minerals Daily Need Coverage Score
11%
Longan
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.088g)
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

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.