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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
11%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Longan is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)