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Longan vs Pomelo - In-Depth Nutrition Comparison

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What are the differences between Longan and Pomelo?

  • Longan is richer than Pomelo in Vitamin C, Copper, and Vitamin B2.
  • Longan's daily need coverage for Vitamin C is 26% more.
  • Longan has 5 times more Vitamin B2 than Pomelo. While Longan has 0.14mg of Vitamin B2, Pomelo has only 0.027mg.

We used Longans, raw and Pummelo, raw types in this article.

Infographic

Longan vs Pomelo 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
6
:
2
Pomelo
Contains more Iron +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +23.5%
Contains more Potassium +23.1%
Contains less Sodium -100%
Contains more Copper +252.1%
Contains more Calcium +300%
Contains more Zinc +60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Iron +18.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +23.5%
Contains more Potassium +23.1%
Contains less Sodium -100%
Contains more Copper +252.1%
Contains more Calcium +300%
Contains more Zinc +60%

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
:
3
Pomelo
Contains more Vitamin C +37.7%
Contains more Vitamin B2 +418.5%
Contains more Vitamin B3 +36.4%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 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 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin C +37.7%
Contains more Vitamin B2 +418.5%
Contains more Vitamin B3 +36.4%
Equal in Vitamin B1 - 0.034

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 Pomelo
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Longan Pomelo Opinion
Net carbs 14.04g 8.62g Longan
Protein 1.31g 0.76g Longan
Fats 0.1g 0.04g Longan
Carbs 15.14g 9.62g Longan
Calories 60kcal 38kcal Longan
Starch g g
Fructose g g
Sugar g g
Fiber 1.1g 1g Longan
Calcium 1mg 4mg Pomelo
Iron 0.13mg 0.11mg Longan
Magnesium 10mg 6mg Longan
Phosphorus 21mg 17mg Longan
Potassium 266mg 216mg Longan
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.08mg Pomelo
Copper 0.169mg 0.048mg Longan
Vitamin A IU 8IU Pomelo
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 84mg 61mg Longan
Vitamin B1 0.031mg 0.034mg Pomelo
Vitamin B2 0.14mg 0.027mg Longan
Vitamin B3 0.3mg 0.22mg Longan
Vitamin B5 mg mg
Vitamin B6 mg 0.036mg Pomelo
Folate µg µg
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19
Pomelo
Mineral Summary Score
13
Longan
7
Pomelo

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
5%
Pomelo
Carbohydrates
15%
Longan
10%
Pomelo
Fats
0%
Longan
0%
Pomelo

Comparison summary

Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 33)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.