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  6. Longan vs. Yogurt

Longan vs. Yogurt — In-Depth Nutrition Comparison

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How are longan and yogurt different?

  • Longan is richer in vitamin C and copper, while yogurt is higher in vitamin B12, phosphorus, calcium, and vitamin B2.
  • Longan covers your daily need for vitamin C, 93% more than yogurt.
  • Longan has a higher glycemic index (45) than yogurt (19).

Longans, raw and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Longan vs Yogurt 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.
Longan
Longan
5
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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more PotassiumPotassium +88.7%
Contains more IronIron +85.7%
Contains more CopperCopper +894.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +477.8%
Contains more CalciumCalcium +10900%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +542.9%
~equal in Magnesium ~11mg

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%
Yogurt
Yogurt
8
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Longan Yogurt DV% diff.
Vitamin C 84mg 0mg 93%
Vitamin B12 0µg 0.75µg 31%
Protein 1.31g 10.19g 18%
Selenium 9.7µg 18%
Copper 0.169mg 0.017mg 17%
Phosphorus 21mg 135mg 16%
Calcium 1mg 110mg 11%
Vitamin B2 0.14mg 0.278mg 11%
Vitamin B5 0.331mg 7%
Vitamin B6 0.063mg 5%
Potassium 266mg 141mg 4%
Fiber 1.1g 0g 4%
Zinc 0.05mg 0.52mg 4%
Carbs 15.14g 3.6g 4%
Choline 15.1mg 3%
Folate 7µg 2%
Cholesterol 0mg 5mg 2%
Sodium 0mg 36mg 2%
Manganese 0.052mg 0.009mg 2%
Iron 0.13mg 0.07mg 1%
Vitamin B3 0.3mg 0.208mg 1%
Saturated fat 0.117g 1%
Vitamin B1 0.031mg 0.023mg 1%
Calories 60kcal 59kcal 0%
Fats 0.1g 0.39g 0%
Net carbs 14.04g 3.6g N/A
Magnesium 10mg 11mg 0%
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +320.6%
Contains more ProteinProtein +677.9%
Contains more FatsFats +290%
~equal in Water ~85.1g
~equal in Other ~0.72g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.