Longan vs. Tofu — In-Depth Nutrition Comparison
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How are longan and tofu different?
- Longan is higher in vitamin C and vitamin B2; however, tofu is richer in iron, calcium, manganese, phosphorus, and zinc.
- Daily need coverage for vitamin C for longan is 93% higher.
- Longan contains 4 times more fiber than tofu. While longan contains 1.1g of fiber, tofu contains only 0.3g.
- Tofu has a lower glycemic index (15) than longan (45).
Longans, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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 more PotassiumPotassium | +119.8% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +34900% |
| Contains more IronIron | +4023.1% |
| Contains more CopperCopper | +14.2% |
| Contains more ZincZinc | +1500% |
| Contains more PhosphorusPhosphorus | +361.9% |
| Contains more ManganeseManganese | +1063.5% |
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 | +83900% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
| Contains more Vitamin B3Vitamin B3 | +53.8% |
| Contains more Vitamin B1Vitamin B1 | +161.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +709.6% |
| Contains more ProteinProtein | +516.8% |
| Contains more FatsFats | +4680% |
~equal in
Water
~84.55g
~equal in
Other
~0.72g
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 84mg | 0.1mg | 93% |
| Iron | 0.13mg | 5.36mg | 65% |
| Calcium | 1mg | 350mg | 35% |
| Manganese | 0.052mg | 0.605mg | 24% |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Protein | 1.31g | 8.08g | 14% |
| Phosphorus | 21mg | 97mg | 11% |
| Fats | 0.1g | 4.78g | 7% |
| Vitamin B2 | 0.14mg | 0.052mg | 7% |
| Zinc | 0.05mg | 0.8mg | 7% |
| Magnesium | 10mg | 30mg | 5% |
| Choline | 28.8mg | 5% | |
| Carbs | 15.14g | 1.87g | 4% |
| Potassium | 266mg | 121mg | 4% |
| Folate | 15µg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Vitamin B1 | 0.031mg | 0.081mg | 4% |
| Fiber | 1.1g | 0.3g | 3% |
| Saturated fat | 0.691g | 3% | |
| Copper | 0.169mg | 0.193mg | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calories | 60kcal | 76kcal | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B3 | 0.3mg | 0.195mg | 1% |
| Net carbs | 14.04g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 0mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.034mg | 0.402mg | 0% |
| Isoleucine | 0.026mg | 0.435mg | 0% |
| Leucine | 0.054mg | 0.713mg | 0% |
| Lysine | 0.046mg | 0.452mg | 0% |
| Methionine | 0.013mg | 0.108mg | 0% |
| Phenylalanine | 0.03mg | 0.428mg | 0% |
| Valine | 0.058mg | 0.446mg | 0% |
| Histidine | 0.012mg | 0.221mg | 0% |
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%
6%
Minerals Daily Need Coverage Score
11%
59%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)