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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
Longan
Longan
3
:
5
Pomegranate
Pomegranate
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
Longan
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Pomegranate
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
Longan
3
:
8
Pomegranate
Pomegranate
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Contains more Vitamin B1 +116.1%
Equal in Vitamin B3 - 0.293
Longan
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%
Pomegranate
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Longan
10%
Pomegranate
Carbohydrates
15%
Longan
19%
Pomegranate
Fats
0%
Longan
5%
Pomegranate

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Longan
Longan contains less Sugars (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 - 67)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Longan Pomegranate Opinion
Calories 60 83 Pomegranate
Protein 1.31 1.67 Pomegranate
Fats 0.1 1.17 Pomegranate
Vitamin C 84 10.2 Longan
Carbs 15.14 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 Pomegranate
Iron 0.13 0.3 Pomegranate
Calcium 1 10 Pomegranate
Potassium 266 236 Longan
Magnesium 10 12 Pomegranate
Sugars 13.67 Longan
Fiber 1.1 4 Pomegranate
Copper 0.169 0.158 Longan
Zinc 0.05 0.35 Pomegranate
Starch
Phosphorus 21 36 Pomegranate
Sodium 0 3 Longan
Vitamin A 0 Pomegranate
Vitamin E 0.6 Pomegranate
Vitamin D 0 Pomegranate
Vitamin B1 0.031 0.067 Pomegranate
Vitamin B2 0.14 0.053 Longan
Vitamin B3 0.3 0.293 Longan
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 Pomegranate
Folate 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 Longan
Monounsaturated Fat 0.093 Pomegranate
Polyunsaturated fat 0.079 Pomegranate
Tryptophan
Threonine 0.034 Longan
Isoleucine 0.026 Longan
Leucine 0.054 Longan
Lysine 0.046 Longan
Methionine 0.013 Longan
Phenylalanine 0.03 Longan
Valine 0.058 Longan
Histidine 0.012 Longan
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.