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  6. Longan vs. Rambutan

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 for 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.
  • Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of rambutan is 59.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Longan
Longan
5
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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +533.3%
Contains more CopperCopper +156.1%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +2100%
Contains more IronIron +169.2%
Contains more ZincZinc +60%
Contains more ManganeseManganese +559.6%
~equal in Selenium ~µg

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
3
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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin B1Vitamin B1 +138.5%
Contains more Vitamin B2Vitamin B2 +536.4%
Contains more Vitamin B3Vitamin B3 +350.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Longan Rambutan DV% diff.
Vitamin C 84mg 4.9mg 88%
Manganese 0.052mg 0.343mg 13%
Copper 0.169mg 0.066mg 11%
Vitamin B2 0.14mg 0.022mg 9%
Vitamin B3 0.3mg 1.352mg 7%
Potassium 266mg 42mg 7%
Iron 0.13mg 0.35mg 3%
Folate 8µg 2%
Vitamin B6 0.02mg 2%
Carbs 15.14g 20.87g 2%
Calcium 1mg 22mg 2%
Vitamin B1 0.031mg 0.013mg 2%
Phosphorus 21mg 9mg 2%
Protein 1.31g 0.65g 1%
Calories 60kcal 82kcal 1%
Fiber 1.1g 0.9g 1%
Magnesium 10mg 7mg 1%
Fats 0.1g 0.21g 0%
Net carbs 14.04g 19.97g N/A
Zinc 0.05mg 0.08mg 0%
Sodium 0mg 11mg 0%
Vitamin B5 0.018mg 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +101.5%
Contains more OtherOther +204.3%
Contains more FatsFats +110%
Contains more CarbsCarbs +37.8%
~equal in Water ~78.04g

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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. 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.