Longan vs. Quinoa — In-Depth Nutrition Comparison
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How are longan and quinoa different?
- Longan is higher in vitamin C; however, quinoa is richer in manganese, phosphorus, iron, magnesium, zinc, fiber, and vitamin B1.
- Daily need coverage for vitamin C for longan is 93% higher.
- Longan contains 2 times more potassium than quinoa. While longan contains 266mg of potassium, quinoa contains only 172mg.
Longans, raw and Quinoa, cooked are the varieties used in this article.
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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 more PotassiumPotassium | +54.7% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more CalciumCalcium | +1600% |
| Contains more IronIron | +1046.2% |
| Contains more CopperCopper | +13.6% |
| Contains more ZincZinc | +2080% |
| Contains more PhosphorusPhosphorus | +623.8% |
| Contains more ManganeseManganese | +1113.5% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
| Contains more Vitamin B1Vitamin B1 | +245.2% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 84mg | 0mg | 93% |
| Manganese | 0.052mg | 0.631mg | 25% |
| Phosphorus | 21mg | 152mg | 19% |
| Iron | 0.13mg | 1.49mg | 17% |
| Magnesium | 10mg | 64mg | 13% |
| Folate | 42µg | 11% | |
| Vitamin B6 | 0.123mg | 9% | |
| Zinc | 0.05mg | 1.09mg | 9% |
| Polyunsaturated fat | 1.078g | 7% | |
| Fiber | 1.1g | 2.8g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.031mg | 0.107mg | 6% |
| Protein | 1.31g | 4.4g | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Calories | 60kcal | 120kcal | 3% |
| Fats | 0.1g | 1.92g | 3% |
| Copper | 0.169mg | 0.192mg | 3% |
| Potassium | 266mg | 172mg | 3% |
| Vitamin B2 | 0.14mg | 0.11mg | 2% |
| Calcium | 1mg | 17mg | 2% |
| Carbs | 15.14g | 21.3g | 2% |
| Vitamin B3 | 0.3mg | 0.412mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 14.04g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 0mg | 7mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.034mg | 0.131mg | 0% |
| Isoleucine | 0.026mg | 0.157mg | 0% |
| Leucine | 0.054mg | 0.261mg | 0% |
| Lysine | 0.046mg | 0.239mg | 0% |
| Methionine | 0.013mg | 0.096mg | 0% |
| Phenylalanine | 0.03mg | 0.185mg | 0% |
| Valine | 0.058mg | 0.185mg | 0% |
| Histidine | 0.012mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.6% |
| Contains more ProteinProtein | +235.9% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +40.7% |
~equal in
Other
~0.77g
