Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Longan
  5. Compare
  6. Longan vs. Spinach raw

Longan vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are Longan and Spinach raw different?

  • Longan is higher in Vitamin C, however, Spinach raw is richer in Manganese, Iron, Magnesium, Calcium, and Potassium.
  • Daily need coverage for Vitamin C from Longan is 62% higher.

Longans, raw and Spinach, raw are the varieties used in this article.

Infographic

Longan vs Spinach raw 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
2
:
8
Spinach raw
Spinach raw
Contains less Sodium -100%
Contains more Copper +30%
Contains more Calcium +9800%
Contains more Iron +1984.6%
Contains more Magnesium +690%
Contains more Phosphorus +133.3%
Contains more Potassium +109.8%
Contains more Zinc +960%
Contains more Manganese +1625%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -100%
Contains more Copper +30%
Contains more Calcium +9800%
Contains more Iron +1984.6%
Contains more Magnesium +690%
Contains more Phosphorus +133.3%
Contains more Potassium +109.8%
Contains more Zinc +960%
Contains more Manganese +1625%

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
1
:
10
Spinach raw
Spinach raw
Contains more Vitamin C +198.9%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +141.3%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +198.9%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +141.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
:
4
Spinach raw
Spinach raw
Contains more Carbs +317.1%
Contains more Protein +118.3%
Contains more Fats +290%
Contains more Water +10.5%
Contains more Other +145.7%
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +317.1%
Contains more Protein +118.3%
Contains more Fats +290%
Contains more Water +10.5%
Contains more Other +145.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Spinach raw
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 Spinach raw Opinion
Net carbs 14.04g 1.43g Longan
Protein 1.31g 2.86g Spinach raw
Fats 0.1g 0.39g Spinach raw
Carbs 15.14g 3.63g Longan
Calories 60kcal 23kcal Longan
Fructose 0.15g Spinach raw
Sugar 0.42g Longan
Fiber 1.1g 2.2g Spinach raw
Calcium 1mg 99mg Spinach raw
Iron 0.13mg 2.71mg Spinach raw
Magnesium 10mg 79mg Spinach raw
Phosphorus 21mg 49mg Spinach raw
Potassium 266mg 558mg Spinach raw
Sodium 0mg 79mg Longan
Zinc 0.05mg 0.53mg Spinach raw
Copper 0.169mg 0.13mg Longan
Manganese 0.052mg 0.897mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU Spinach raw
Vitamin A RAE 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 84mg 28.1mg Longan
Vitamin B1 0.031mg 0.078mg Spinach raw
Vitamin B2 0.14mg 0.189mg Spinach raw
Vitamin B3 0.3mg 0.724mg Spinach raw
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg Spinach raw
Folate 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.034mg 0.122mg Spinach raw
Isoleucine 0.026mg 0.147mg Spinach raw
Leucine 0.054mg 0.223mg Spinach raw
Lysine 0.046mg 0.174mg Spinach raw
Methionine 0.013mg 0.053mg Spinach raw
Phenylalanine 0.03mg 0.129mg Spinach raw
Valine 0.058mg 0.161mg Spinach raw
Histidine 0.012mg 0.064mg Spinach raw
Saturated Fat 0.063g Longan
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
Minerals Daily Need Coverage Score
11%
Longan
45%
Spinach raw

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.063g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.