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  6. Longan vs. Rice

Longan vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Longan and Rice?

  • Longan is higher in Vitamin C, Copper, Vitamin B2, and Potassium, yet Rice is higher in Manganese, Iron, Vitamin B1, and Vitamin B3.
  • Longan's daily need coverage for Vitamin C is 93% more.
  • Longan has 11 times more Vitamin B2 than Rice. While Longan has 0.14mg of Vitamin B2, Rice has only 0.013mg.

We used Longans, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Longan vs Rice 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
3
:
7
Rice
Rice
Contains more Potassium +660%
Contains less Sodium -100%
Contains more Copper +144.9%
Contains more Calcium +900%
Contains more Iron +823.1%
Contains more Magnesium +20%
Contains more Phosphorus +104.8%
Contains more Zinc +880%
Contains more Manganese +807.7%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Potassium +660%
Contains less Sodium -100%
Contains more Copper +144.9%
Contains more Calcium +900%
Contains more Iron +823.1%
Contains more Magnesium +20%
Contains more Phosphorus +104.8%
Contains more Zinc +880%
Contains more Manganese +807.7%

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
2
:
9
Rice
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +976.9%
Contains more Vitamin B1 +425.8%
Contains more Vitamin B3 +392%
Longan
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +976.9%
Contains more Vitamin B1 +425.8%
Contains more Vitamin B3 +392%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
2
:
3
Rice
Rice
Contains more Water +20.9%
Contains more Other +66.7%
Contains more Protein +105.3%
Contains more Fats +180%
Contains more Carbs +86.1%
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +20.9%
Contains more Other +66.7%
Contains more Protein +105.3%
Contains more Fats +180%
Contains more Carbs +86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Rice Opinion
Net carbs 14.04g 27.77g Rice
Protein 1.31g 2.69g Rice
Fats 0.1g 0.28g Rice
Carbs 15.14g 28.17g Rice
Calories 60kcal 130kcal Rice
Sugar 0.05g Longan
Fiber 1.1g 0.4g Longan
Calcium 1mg 10mg Rice
Iron 0.13mg 1.2mg Rice
Magnesium 10mg 12mg Rice
Phosphorus 21mg 43mg Rice
Potassium 266mg 35mg Longan
Sodium 0mg 1mg Longan
Zinc 0.05mg 0.49mg Rice
Copper 0.169mg 0.069mg Longan
Manganese 0.052mg 0.472mg Rice
Selenium 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin C 84mg 0mg Longan
Vitamin B1 0.031mg 0.163mg Rice
Vitamin B2 0.14mg 0.013mg Longan
Vitamin B3 0.3mg 1.476mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.093mg Rice
Folate 58µg Rice
Tryptophan 0.031mg Rice
Threonine 0.034mg 0.096mg Rice
Isoleucine 0.026mg 0.116mg Rice
Leucine 0.054mg 0.222mg Rice
Lysine 0.046mg 0.097mg Rice
Methionine 0.013mg 0.063mg Rice
Phenylalanine 0.03mg 0.144mg Rice
Valine 0.058mg 0.164mg Rice
Histidine 0.012mg 0.063mg Rice
Saturated Fat 0.077g Longan
Monounsaturated Fat 0.088g Rice
Polyunsaturated fat 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Rice
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
13%
Rice
Minerals Daily Need Coverage Score
11%
Longan
22%
Rice

Comparison summary

Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.05g)
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 - 0.077g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 15)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.