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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
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%

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
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

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 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
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar g 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
Vitamin A IU 33IU Raspberry
Vitamin E mg 0.87mg Raspberry
Vitamin D IU 0IU Raspberry
Vitamin D µg 0µg 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 mg 0.329mg Raspberry
Vitamin B6 mg 0.055mg Raspberry
Folate µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K µg 7.8µg Raspberry
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 0.019g Longan
Monounsaturated Fat g 0.064g Raspberry
Polyunsaturated fat g 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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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
17
Raspberry
Mineral Summary Score
13
Longan
15
Raspberry

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
7%
Raspberry
Carbohydrates
15%
Longan
12%
Raspberry
Fats
0%
Longan
3%
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

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. 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.