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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 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

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
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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
Longan
Longan
3
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%
Tofu
Tofu
7
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Longan Tofu 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Tofu
Tofu
4
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 CarbsCarbs +709.6%
Contains more ProteinProtein +516.8%
Contains more FatsFats +4680%
~equal in Water ~84.55g
~equal in Other ~0.72g

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.