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Longan vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are longan and sunflower seeds different?

  • Longan is richer in vitamin C, while sunflower seeds are higher in copper, vitamin B1, phosphorus, manganese, magnesium, iron, vitamin B3, zinc, and fiber.
  • Sunflower seeds cover your daily need for copper, 181% more than longan.
  • Longan contains 60 times more vitamin C than sunflower seeds. Longan contains 84mg of vitamin C, while sunflower seeds contain 1.4mg.
  • Longan has a higher glycemic index (45) than sunflower seeds (20).

Longans, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Longan vs Sunflower seeds 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
1
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +7700%
Contains more PotassiumPotassium +142.5%
Contains more IronIron +3938.5%
Contains more CopperCopper +965.1%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +3650%

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
1
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin B1Vitamin B1 +4674.2%
Contains more Vitamin B2Vitamin B2 +153.6%
Contains more Vitamin B3Vitamin B3 +2678.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1649.5%
Contains more ProteinProtein +1486.3%
Contains more FatsFats +51360%
Contains more CarbsCarbs +32.1%
Contains more OtherOther +332.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.169mg 1.8mg 181%
Polyunsaturated fat 23.137g 154%
Vitamin B1 0.031mg 1.48mg 121%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Vitamin C 84mg 1.4mg 92%
Phosphorus 21mg 660mg 91%
Manganese 0.052mg 1.95mg 83%
Fats 0.1g 51.46g 79%
Magnesium 10mg 325mg 75%
Iron 0.13mg 5.25mg 64%
Folate 227µg 57%
Vitamin B3 0.3mg 8.335mg 50%
Monounsaturated fat 18.528g 46%
Zinc 0.05mg 5mg 45%
Protein 1.31g 20.78g 39%
Fiber 1.1g 8.6g 30%
Calories 60kcal 584kcal 26%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 20%
Vitamin B2 0.14mg 0.355mg 17%
Potassium 266mg 645mg 11%
Choline 55.1mg 10%
Calcium 1mg 78mg 8%
Carbs 15.14g 20g 2%
Net carbs 14.04g 11.4g N/A
Sugar 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.034mg 0.928mg 0%
Isoleucine 0.026mg 1.139mg 0%
Leucine 0.054mg 1.659mg 0%
Lysine 0.046mg 0.937mg 0%
Methionine 0.013mg 0.494mg 0%
Phenylalanine 0.03mg 1.169mg 0%
Valine 0.058mg 1.315mg 0%
Histidine 0.012mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Longan
146%
Sunflower seeds
Minerals Daily Need Coverage Score
11%
Longan
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.2)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.