Longan vs. Tofu — In-Depth Nutrition Comparison
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How are longan and tofu different?
- Longan is richer in vitamin C, while tofu is higher in calcium, manganese, iron, phosphorus, copper, zinc, magnesium, and vitamin B1.
- Longan covers your daily need for vitamin C, 93% more than tofu.
- Longan has a higher glycemic index (45) than tofu (15).
Longans, raw and Tofu, raw, firm, prepared with calcium sulfate 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 more PotassiumPotassium | +12.2% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +480% |
| Contains more CalciumCalcium | +68200% |
| Contains more IronIron | +1946.2% |
| Contains more CopperCopper | +123.7% |
| Contains more ZincZinc | +3040% |
| Contains more PhosphorusPhosphorus | +804.8% |
| Contains more ManganeseManganese | +2171.2% |
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 | +41900% |
| Contains more Vitamin B2Vitamin B2 | +37.3% |
| Contains more Vitamin B1Vitamin B1 | +409.7% |
| Contains more Vitamin B3Vitamin B3 | +27% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 84mg | 0.2mg | 93% |
| Calcium | 1mg | 683mg | 68% |
| Manganese | 0.052mg | 1.181mg | 49% |
| Polyunsaturated fat | 4.921g | 33% | |
| Protein | 1.31g | 17.27g | 32% |
| Selenium | 17.4µg | 32% | |
| Iron | 0.13mg | 2.66mg | 32% |
| Phosphorus | 21mg | 190mg | 24% |
| Copper | 0.169mg | 0.378mg | 23% |
| Zinc | 0.05mg | 1.57mg | 14% |
| Fats | 0.1g | 8.72g | 13% |
| Magnesium | 10mg | 58mg | 11% |
| Vitamin B1 | 0.031mg | 0.158mg | 11% |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 7% | |
| Saturated fat | 1.261g | 6% | |
| Fiber | 1.1g | 2.3g | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Calories | 60kcal | 144kcal | 4% |
| Carbs | 15.14g | 2.78g | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B2 | 0.14mg | 0.102mg | 3% |
| Vitamin B3 | 0.3mg | 0.381mg | 1% |
| Sodium | 0mg | 14mg | 1% |
| Potassium | 266mg | 237mg | 1% |
| Net carbs | 14.04g | 0.48g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.034mg | 0.785mg | 0% |
| Isoleucine | 0.026mg | 0.849mg | 0% |
| Leucine | 0.054mg | 1.392mg | 0% |
| Lysine | 0.046mg | 0.883mg | 0% |
| Methionine | 0.013mg | 0.211mg | 0% |
| Phenylalanine | 0.03mg | 0.835mg | 0% |
| Valine | 0.058mg | 0.87mg | 0% |
| Histidine | 0.012mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +444.6% |
| Contains more WaterWater | +18.5% |
| Contains more ProteinProtein | +1218.3% |
| Contains more FatsFats | +8620% |
| Contains more OtherOther | +100% |
