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Longan vs. Raspberry — In-Depth Nutrition Comparison

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The main differences between Longan and Raspberry

  • Longan has more Vitamin C, Copper, and Vitamin B2, however, Raspberry has more Manganese, Fiber, and Iron.
  • Daily need coverage for Vitamin C from Longan is 64% higher.
  • Raspberry has 4 times less Vitamin B2 than Longan. Longan has 0.14mg of Vitamin B2, while Raspberry has 0.038mg.

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

Infographic

Longan vs Raspberry 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.
Contains more Potassium +76.2%
Contains less Sodium -100%
Contains more Copper +87.8%
Contains more Calcium +2400%
Contains more Iron +430.8%
Contains more Magnesium +120%
Contains more Phosphorus +38.1%
Contains more Zinc +740%
Contains more Manganese +1188.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Potassium +76.2%
Contains less Sodium -100%
Contains more Copper +87.8%
Contains more Calcium +2400%
Contains more Iron +430.8%
Contains more Magnesium +120%
Contains more Phosphorus +38.1%
Contains more Zinc +740%
Contains more Manganese +1188.5%

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.
Longan
2
:
Contains more Vitamin C +220.6%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +99.3%
Equal in Vitamin B1 - 0.032
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin C +220.6%
Contains more Vitamin B2 +268.4%
Contains more Vitamin B3 +99.3%
Equal in Vitamin B1 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +26.8%
Contains more Other +52.2%
Contains more Fats +550%
Equal in Protein - 1.2
Equal in Water - 85.75
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Carbs +26.8%
Contains more Other +52.2%
Contains more Fats +550%
Equal in Protein - 1.2
Equal in Water - 85.75

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Raspberry
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Raspberry Opinion
Net carbs 14.04g 5.44g Longan
Protein 1.31g 1.2g Longan
Fats 0.1g 0.65g Raspberry
Carbs 15.14g 11.94g Longan
Calories 60kcal 52kcal Longan
Fructose 2.35g Raspberry
Sugar 4.42g Longan
Fiber 1.1g 6.5g Raspberry
Calcium 1mg 25mg Raspberry
Iron 0.13mg 0.69mg Raspberry
Magnesium 10mg 22mg Raspberry
Phosphorus 21mg 29mg Raspberry
Potassium 266mg 151mg Longan
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.42mg Raspberry
Copper 0.169mg 0.09mg Longan
Manganese 0.052mg 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 33IU Raspberry
Vitamin A RAE 2µg Raspberry
Vitamin E 0.87mg Raspberry
Vitamin C 84mg 26.2mg Longan
Vitamin B1 0.031mg 0.032mg Raspberry
Vitamin B2 0.14mg 0.038mg Longan
Vitamin B3 0.3mg 0.598mg Raspberry
Vitamin B5 0.329mg Raspberry
Vitamin B6 0.055mg Raspberry
Folate 21µg Raspberry
Vitamin K 7.8µg Raspberry
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan
Saturated Fat 0.019g Longan
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Longan
17%
Raspberry
Minerals Daily Need Coverage Score
11%
Longan
20%
Raspberry

Comparison summary

Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.