Longan vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between longan and pumpkin seeds
- Longan has more vitamin C and vitamin B2; however, pumpkin seeds are higher in zinc, fiber, magnesium, copper, iron, manganese, potassium, and phosphorus.
- Pumpkin seeds cover your daily zinc needs 93% more than longan.
- Pumpkin seeds contain 280 times less vitamin C than longan. Longan contains 84mg of vitamin C, while pumpkin seeds contain 0.3mg.
Food varieties used in this article are Longans, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +245.5% |
| Contains more IronIron | +2446.2% |
| Contains more CopperCopper | +308.3% |
| Contains more ZincZinc | +20500% |
| Contains more PhosphorusPhosphorus | +338.1% |
| Contains more ManganeseManganese | +853.8% |
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.
| Contains more Vitamin CVitamin C | +27900% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.05mg | 10.3mg | 93% |
| Vitamin C | 84mg | 0.3mg | 93% |
| Fiber | 1.1g | 18.4g | 69% |
| Magnesium | 10mg | 262mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Copper | 0.169mg | 0.69mg | 58% |
| Iron | 0.13mg | 3.31mg | 40% |
| Protein | 1.31g | 18.55g | 34% |
| Fats | 0.1g | 19.4g | 30% |
| Manganese | 0.052mg | 0.496mg | 19% |
| Calories | 60kcal | 446kcal | 19% |
| Potassium | 266mg | 919mg | 19% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 15.14g | 53.75g | 13% |
| Phosphorus | 21mg | 92mg | 10% |
| Vitamin B2 | 0.14mg | 0.052mg | 7% |
| Calcium | 1mg | 55mg | 5% |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Sodium | 0mg | 18mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 14.04g | 35.35g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B1 | 0.031mg | 0.034mg | 0% |
| Vitamin B3 | 0.3mg | 0.286mg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.034mg | 0.683mg | 0% |
| Isoleucine | 0.026mg | 0.956mg | 0% |
| Leucine | 0.054mg | 1.572mg | 0% |
| Lysine | 0.046mg | 1.386mg | 0% |
| Methionine | 0.013mg | 0.417mg | 0% |
| Phenylalanine | 0.03mg | 0.924mg | 0% |
| Valine | 0.058mg | 1.491mg | 0% |
| Histidine | 0.012mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1738.9% |
| Contains more ProteinProtein | +1316% |
| Contains more FatsFats | +19300% |
| Contains more CarbsCarbs | +255% |
| Contains more OtherOther | +442.9% |
