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  6. Longan vs. Pumpkin

Longan vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between longan and pumpkin

  • Longan has more vitamin C; however, pumpkin has more iron.
  • Daily need coverage for vitamin C for longan is 83% higher.
  • Pumpkin has 2 times less fiber than longan. Longan has 1.1g of fiber, while pumpkin has 0.5g.

Food types used in this article are Longans, raw and Pumpkin, raw.

Infographic

Longan vs Pumpkin infographic
Infographic link

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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CopperCopper +33.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +515.4%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +109.5%
Contains more ManganeseManganese +140.4%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Pumpkin DV% diff.
Vitamin C 84mg 9mg 83%
Vitamin A 426µg 47%
Iron 0.13mg 0.8mg 8%
Vitamin E 1.06mg 7%
Vitamin B5 0.298mg 6%
Vitamin B6 0.061mg 5%
Copper 0.169mg 0.127mg 5%
Folate 16µg 4%
Phosphorus 21mg 44mg 3%
Carbs 15.14g 6.5g 3%
Manganese 0.052mg 0.125mg 3%
Calories 60kcal 26kcal 2%
Vitamin B3 0.3mg 0.6mg 2%
Vitamin B2 0.14mg 0.11mg 2%
Vitamin B1 0.031mg 0.05mg 2%
Zinc 0.05mg 0.32mg 2%
Fiber 1.1g 0.5g 2%
Potassium 266mg 340mg 2%
Calcium 1mg 21mg 2%
Choline 8.2mg 1%
Selenium 0.3µg 1%
Protein 1.31g 1g 1%
Vitamin K 1.1µg 1%
Fats 0.1g 0.1g 0%
Net carbs 14.04g 6g N/A
Magnesium 10mg 12mg 0%
Sugar 2.76g N/A
Sodium 0mg 1mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.034mg 0.029mg 0%
Isoleucine 0.026mg 0.031mg 0%
Leucine 0.054mg 0.046mg 0%
Lysine 0.046mg 0.054mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.03mg 0.032mg 0%
Valine 0.058mg 0.035mg 0%
Histidine 0.012mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +31%
Contains more CarbsCarbs +132.9%
Contains more WaterWater +10.7%
Contains more OtherOther +14.3%
~equal in Fats ~0.1g

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.