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Longan vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between longan and teff

  • Longan has more vitamin B2; however, teff is higher in manganese, iron, phosphorus, vitamin B1, zinc, magnesium, fiber, and copper.
  • Teff covers your daily manganese needs 122% more than longan.
  • Teff contains 4 times less vitamin B2 than longan. Longan contains 0.14mg of vitamin B2, while teff contains 0.033mg.
  • The glycemic index of teff is higher.

Food varieties used in this article are Longans, raw and Teff, cooked.

Infographic

Longan vs Teff 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
2
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%
Teff
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +148.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +4800%
Contains more IronIron +1476.9%
Contains more CopperCopper +33.7%
Contains more ZincZinc +2120%
Contains more PhosphorusPhosphorus +471.4%
Contains more ManganeseManganese +5400%
~equal in Selenium ~µg

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
2
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%
Teff
4
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 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +324.2%
Contains more Vitamin B1Vitamin B1 +490.3%
Contains more Vitamin B3Vitamin B3 +203%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Longan Teff DV% diff.
Manganese 0.052mg 2.86mg 122%
Vitamin C 84mg 93%
Iron 0.13mg 2.05mg 24%
Phosphorus 21mg 120mg 14%
Vitamin B1 0.031mg 0.183mg 13%
Magnesium 10mg 50mg 10%
Zinc 0.05mg 1.11mg 10%
Vitamin B2 0.14mg 0.033mg 8%
Vitamin B6 0.097mg 7%
Fiber 1.1g 2.8g 7%
Copper 0.169mg 0.226mg 6%
Folate 18µg 5%
Calcium 1mg 49mg 5%
Potassium 266mg 107mg 5%
Protein 1.31g 3.87g 5%
Vitamin B3 0.3mg 0.909mg 4%
Calories 60kcal 101kcal 2%
Carbs 15.14g 19.86g 2%
Fats 0.1g 0.65g 1%
Net carbs 14.04g 17.06g N/A
Sodium 0mg 8mg 0%
Tryptophan 0.041mg 0%
Threonine 0.034mg 0.149mg 0%
Isoleucine 0.026mg 0.146mg 0%
Leucine 0.054mg 0.311mg 0%
Lysine 0.046mg 0.109mg 0%
Methionine 0.013mg 0.125mg 0%
Phenylalanine 0.03mg 0.203mg 0%
Valine 0.058mg 0.2mg 0%
Histidine 0.012mg 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more ProteinProtein +195.4%
Contains more FatsFats +550%
Contains more CarbsCarbs +31.2%
~equal in Water ~74.93g
~equal in Other ~0.69g

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.