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Longan vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between longan and winter melon

  • Longan has more vitamin C, copper, and potassium; however, winter melon is higher in fiber and zinc.
  • Longan covers your daily vitamin C needs 79% more than winter melon.
  • Winter melon contains 44 times less potassium than longan. Longan contains 266mg of potassium, while winter melon contains 6mg.

Food varieties used in this article are Longans, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Longan vs Winter melon 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more PotassiumPotassium +4333.3%
Contains more CopperCopper +634.8%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +1800%
Contains more IronIron +207.7%
Contains more ZincZinc +1120%
Contains more ManganeseManganese +11.5%
~equal in Magnesium ~10mg
~equal in Phosphorus ~19mg

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%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +546.2%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +227.5%
Contains more CarbsCarbs +404.7%
Contains more OtherOther +133.3%
Contains more FatsFats +100%
Contains more WaterWater +16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Longan Winter melon DV% diff.
Vitamin C 84mg 13mg 79%
Copper 0.169mg 0.023mg 16%
Potassium 266mg 6mg 8%
Fiber 1.1g 2.9g 7%
Sodium 0mg 111mg 5%
Zinc 0.05mg 0.61mg 5%
Carbs 15.14g 3g 4%
Vitamin B5 0.133mg 3%
Vitamin B6 0.035mg 3%
Iron 0.13mg 0.4mg 3%
Calories 60kcal 13kcal 2%
Protein 1.31g 0.4g 2%
Calcium 1mg 19mg 2%
Vitamin B2 0.14mg 0.11mg 2%
Folate 5µg 1%
Polyunsaturated fat 0.087g 1%
Vitamin B3 0.3mg 0.4mg 1%
Vitamin B1 0.031mg 0.04mg 1%
Fats 0.1g 0.2g 0%
Net carbs 14.04g 0.1g N/A
Magnesium 10mg 10mg 0%
Phosphorus 21mg 19mg 0%
Selenium 0.2µg 0%
Manganese 0.052mg 0.058mg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.002mg 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0.009mg 0%
Methionine 0.013mg 0.003mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

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

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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%
Longan
8%
Winter melon
Minerals Daily Need Coverage Score
11%
Longan
8%
Winter melon

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 45)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.4)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.