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Longan vs Rambutan - In-Depth Nutrition Comparison

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Summary of differences between Longan and Rambutan

  • Longan has more Vitamin C, Copper, Vitamin B2, and Potassium, while Rambutan has more Manganese, and Vitamin B3.
  • Longan covers your daily need of Vitamin C 88% more than Rambutan.
  • Longan contains 6 times more Vitamin B2 than Rambutan. While Longan contains 0.14mg of Vitamin B2, Rambutan contains only 0.022mg.

These are the specific foods used in this comparison Longans, raw and Rambutan, canned, syrup pack.

Infographic

Longan vs Rambutan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +42.9%
Contains more Phosphorus +133.3%
Contains more Potassium +533.3%
Contains less Sodium -100%
Contains more Copper +156.1%
Contains more Calcium +2100%
Contains more Iron +169.2%
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 7% 14% 5% 4% 4% 2% 3% 22%
Contains more Magnesium +42.9%
Contains more Phosphorus +133.3%
Contains more Potassium +533.3%
Contains less Sodium -100%
Contains more Copper +156.1%
Contains more Calcium +2100%
Contains more Iron +169.2%
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
:
Contains more Vitamin C +1614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +536.4%
Contains more Vitamin B3 +350.7%
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% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin C +1614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +536.4%
Contains more Vitamin B3 +350.7%

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 Rambutan
Lower in Sodium ok
Lower in glycemic index ok
Lower in price 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 Rambutan Opinion
Net carbs 14.04g 19.97g Rambutan
Protein 1.31g 0.65g Longan
Fats 0.1g 0.21g Rambutan
Carbs 15.14g 20.87g Rambutan
Calories 60kcal 82kcal Rambutan
Starch g g
Fructose g g
Sugar g g
Fiber 1.1g 0.9g Longan
Calcium 1mg 22mg Rambutan
Iron 0.13mg 0.35mg Rambutan
Magnesium 10mg 7mg Longan
Phosphorus 21mg 9mg Longan
Potassium 266mg 42mg Longan
Sodium 0mg 11mg Longan
Zinc 0.05mg 0.08mg Rambutan
Copper 0.169mg 0.066mg Longan
Vitamin A IU 3IU Rambutan
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 84mg 4.9mg Longan
Vitamin B1 0.031mg 0.013mg Longan
Vitamin B2 0.14mg 0.022mg Longan
Vitamin B3 0.3mg 1.352mg Rambutan
Vitamin B5 mg 0.018mg Rambutan
Vitamin B6 mg 0.02mg Rambutan
Folate µg 8µg Rambutan
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 Rambutan
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
5
Rambutan
Mineral Summary Score
13
Longan
7
Rambutan

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
4%
Rambutan
Carbohydrates
15%
Longan
21%
Rambutan
Fats
0%
Longan
1%
Rambutan

Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 14)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.