Longan vs Pomegranate - In-Depth Nutrition Comparison
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How are Longan and Pomegranate different?
- Longan is richer in Vitamin C, and Vitamin B2, while Pomegranate is higher in Fiber.
- Longan covers your daily need of Vitamin C 82% more than Pomegranate.
- Longan contains 3 times more Vitamin B2 than Pomegranate. Longan contains 0.14mg of Vitamin B2, while Pomegranate contains 0.053mg.
Longans, raw and Pomegranates, raw types were used in this article.
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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
Contains
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Potassium
+12.7%
Contains
less
Sodium
-100%
Contains
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Calcium
+900%
Contains
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Iron
+130.8%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+71.4%
Contains
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Zinc
+600%
Equal in Copper - 0.158
Contains
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Potassium
+12.7%
Contains
less
Sodium
-100%
Contains
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Calcium
+900%
Contains
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Iron
+130.8%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+71.4%
Contains
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Zinc
+600%
Equal in Copper - 0.158
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
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Contains
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Vitamin C
+723.5%
Contains
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Vitamin B2
+164.2%
Contains
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Vitamin B1
+116.1%
Equal in Vitamin B3 - 0.293
Contains
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Vitamin C
+723.5%
Contains
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Vitamin B2
+164.2%
Contains
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Vitamin B1
+116.1%
Equal in Vitamin B3 - 0.293
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.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.04g | 14.7g |
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| Protein | 1.31g | 1.67g |
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| Fats | 0.1g | 1.17g |
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| Carbs | 15.14g | 18.7g |
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| Calories | 60kcal | 83kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 13.67g |
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| Fiber | 1.1g | 4g |
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| Calcium | 1mg | 10mg |
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| Iron | 0.13mg | 0.3mg |
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| Magnesium | 10mg | 12mg |
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| Phosphorus | 21mg | 36mg |
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| Potassium | 266mg | 236mg |
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| Sodium | 0mg | 3mg |
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| Zinc | 0.05mg | 0.35mg |
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| Copper | 0.169mg | 0.158mg |
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| Vitamin A | IU | 0IU |
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| Vitamin E | mg | 0.6mg |
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| Vitamin D | IU | 0IU |
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| Vitamin D | µg | 0µg |
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| Vitamin C | 84mg | 10.2mg |
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| Vitamin B1 | 0.031mg | 0.067mg |
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| Vitamin B2 | 0.14mg | 0.053mg |
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| Vitamin B3 | 0.3mg | 0.293mg |
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| Vitamin B5 | mg | 0.377mg |
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| Vitamin B6 | mg | 0.075mg |
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| Folate | µg | 38µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 16.4µg |
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| Tryptophan | mg | mg | |
| Threonine | 0.034mg | mg |
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| Isoleucine | 0.026mg | mg |
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| Leucine | 0.054mg | mg |
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| Lysine | 0.046mg | mg |
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| Methionine | 0.013mg | mg |
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| Phenylalanine | 0.03mg | mg |
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| Valine | 0.058mg | mg |
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| Histidine | 0.012mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | g | 0.12g |
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| Monounsaturated Fat | g | 0.093g |
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| Polyunsaturated fat | g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
16
Mineral Summary Score
13
15
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 food.
Protein
8%
10%
Carbohydrates
15%
19%
Fats
0%
5%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)