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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
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% |
