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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.

Infographic

Longan vs Pomegranate 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
Contains more Potassium +12.7%
Contains less Sodium -100%
Contains more Iron +130.8%
Contains more Calcium +900%
Contains more Magnesium +20%
Contains more Zinc +600%
Contains more Phosphorus +71.4%
Equal in Copper - 0.158
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Potassium +12.7%
Contains less Sodium -100%
Contains more Iron +130.8%
Contains more Calcium +900%
Contains more Magnesium +20%
Contains more Zinc +600%
Contains more Phosphorus +71.4%
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
Longan
3
:
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B1 +116.1%
Equal in Vitamin B3 - 0.293
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 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Contains more 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.
Longan Pomegranate
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Pomegranate Opinion
Calories 60kcal 83kcal Pomegranate
Protein 1.31g 1.67g Pomegranate
Fats 0.1g 1.17g Pomegranate
Vitamin C 84mg 10.2mg Longan
Net carbs 14.04g 14.7g Pomegranate
Carbs 15.14g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.13mg 0.3mg Pomegranate
Calcium 1mg 10mg Pomegranate
Potassium 266mg 236mg Longan
Magnesium 10mg 12mg Pomegranate
Sugar g 13.67g Longan
Fiber 1.1g 4g Pomegranate
Copper 0.169mg 0.158mg Longan
Zinc 0.05mg 0.35mg Pomegranate
Starch g g
Phosphorus 21mg 36mg Pomegranate
Sodium 0mg 3mg Longan
Vitamin A IU 0IU Pomegranate
Vitamin E mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin B1 0.031mg 0.067mg Pomegranate
Vitamin B2 0.14mg 0.053mg Longan
Vitamin B3 0.3mg 0.293mg Longan
Vitamin B5 mg 0.377mg Pomegranate
Vitamin B6 mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat g 0.12g Longan
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate
Tryptophan mg mg
Threonine 0.034mg mg Longan
Isoleucine 0.026mg mg Longan
Leucine 0.054mg mg Longan
Lysine 0.046mg mg Longan
Methionine 0.013mg mg Longan
Phenylalanine 0.03mg mg Longan
Valine 0.058mg mg Longan
Histidine 0.012mg mg Longan
Fructose g g

Which food is preferable for your diet?

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

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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
Longan
16
Pomegranate
Mineral Summary Score
13
Longan
15
Pomegranate

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%
Longan
10%
Pomegranate
Carbohydrates
15%
Longan
19%
Pomegranate
Fats
0%
Longan
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.12g)
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)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.