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  6. Longan vs. Pomegranate

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Longan
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +900%
Contains more IronIron +130.8%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +128.8%
~equal in Copper ~0.158mg

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
Longan
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +723.5%
Contains more Vitamin B2Vitamin B2 +164.2%
Contains more Vitamin B1Vitamin B1 +116.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Pomegranate DV% diff.
Vitamin C 84mg 10.2mg 82%
Vitamin K 16.4µg 14%
Fiber 1.1g 4g 12%
Folate 38µg 10%
Vitamin B5 0.377mg 8%
Vitamin B2 0.14mg 0.053mg 7%
Vitamin B6 0.075mg 6%
Vitamin E 0.6mg 4%
Vitamin B1 0.031mg 0.067mg 3%
Zinc 0.05mg 0.35mg 3%
Manganese 0.052mg 0.119mg 3%
Phosphorus 21mg 36mg 2%
Fats 0.1g 1.17g 2%
Iron 0.13mg 0.3mg 2%
Protein 1.31g 1.67g 1%
Choline 7.6mg 1%
Saturated fat 0.12g 1%
Polyunsaturated fat 0.079g 1%
Calories 60kcal 83kcal 1%
Selenium 0.5µg 1%
Copper 0.169mg 0.158mg 1%
Potassium 266mg 236mg 1%
Calcium 1mg 10mg 1%
Carbs 15.14g 18.7g 1%
Net carbs 14.04g 14.7g N/A
Magnesium 10mg 12mg 0%
Sugar 13.67g N/A
Sodium 0mg 3mg 0%
Vitamin B3 0.3mg 0.293mg 0%
Monounsaturated fat 0.093g 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more OtherOther +32.1%
Contains more ProteinProtein +27.5%
Contains more FatsFats +1070%
Contains more CarbsCarbs +23.5%
~equal in Water ~77.93g

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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. 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.