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  6. Longan vs. Tofu

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 from Longan is 93% higher.
  • Longan contains 4 times more Fiber than Tofu. While Longan contains 1.1g of Fiber, Tofu contains only 0.3g.

Longans, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Longan vs Tofu 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
Longan
2
:
8
Tofu
Tofu
Contains more Potassium +119.8%
Contains less Sodium -100%
Contains more Calcium +34900%
Contains more Iron +4023.1%
Contains more Magnesium +200%
Contains more Phosphorus +361.9%
Contains more Zinc +1500%
Contains more Copper +14.2%
Contains more Manganese +1063.5%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +119.8%
Contains less Sodium -100%
Contains more Calcium +34900%
Contains more Iron +4023.1%
Contains more Magnesium +200%
Contains more Phosphorus +361.9%
Contains more Zinc +1500%
Contains more Copper +14.2%
Contains more Manganese +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.
Longan
Longan
3
:
8
Tofu
Tofu
Contains more Vitamin C +83900%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B1 +161.3%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +83900%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B1 +161.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
:
4
Tofu
Tofu
Contains more Carbs +709.6%
Contains more Protein +516.8%
Contains more Fats +4680%
Equal in Water - 84.55
Equal in Other - 0.72
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +709.6%
Contains more Protein +516.8%
Contains more Fats +4680%
Equal in Water - 84.55
Equal in Other - 0.72

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Longan Tofu
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Longan Tofu Opinion
Net carbs 14.04g 1.57g Longan
Protein 1.31g 8.08g Tofu
Fats 0.1g 4.78g Tofu
Carbs 15.14g 1.87g Longan
Calories 60kcal 76kcal Tofu
Sugar 0.62g Longan
Fiber 1.1g 0.3g Longan
Calcium 1mg 350mg Tofu
Iron 0.13mg 5.36mg Tofu
Magnesium 10mg 30mg Tofu
Phosphorus 21mg 97mg Tofu
Potassium 266mg 121mg Longan
Sodium 0mg 7mg Longan
Zinc 0.05mg 0.8mg Tofu
Copper 0.169mg 0.193mg Tofu
Manganese 0.052mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 84mg 0.1mg Longan
Vitamin B1 0.031mg 0.081mg Tofu
Vitamin B2 0.14mg 0.052mg Longan
Vitamin B3 0.3mg 0.195mg Longan
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Folate 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.034mg 0.402mg Tofu
Isoleucine 0.026mg 0.435mg Tofu
Leucine 0.054mg 0.713mg Tofu
Lysine 0.046mg 0.452mg Tofu
Methionine 0.013mg 0.108mg Tofu
Phenylalanine 0.03mg 0.428mg Tofu
Valine 0.058mg 0.446mg Tofu
Histidine 0.012mg 0.221mg Tofu
Saturated Fat 0.691g Longan
Monounsaturated Fat 1.056g Tofu
Polyunsaturated fat 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Longan Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Longan
6%
Tofu
Minerals Daily Need Coverage Score
11%
Longan
59%
Tofu

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.