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Mamey Sapote vs Longan - In-Depth Nutrition Comparison

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What are the main differences between Mamey Sapote and Longan?

  • Mamey Sapote is richer in Fiber, Iron, Vitamin B3, Manganese, and Potassium, yet Longan is richer in Vitamin C.
  • Longan's daily need coverage for Vitamin C is 68% higher.
  • Mamey Sapote has 6 times more Iron than Longan. Mamey Sapote has 0.78mg of Iron, while Longan has 0.13mg.

We used Sapote, mamey, raw and Longans, raw types in this comparison.

Infographic

Mamey Sapote vs Longan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +500%
Contains more Calcium +1700%
Contains more Potassium +70.7%
Contains more Copper +26%
Contains more Zinc +280%
Contains more Phosphorus +23.8%
Contains less Sodium -100%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +500%
Contains more Calcium +1700%
Contains more Potassium +70.7%
Contains more Copper +26%
Contains more Zinc +280%
Contains more Phosphorus +23.8%
Contains less Sodium -100%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Longan
Contains more Vitamin B3 +377.3%
Contains more Vitamin C +265.2%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +20.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B3 +377.3%
Contains more Vitamin C +265.2%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +20.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mamey Sapote Longan
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Longan Opinion
Calories 124kcal 60kcal Mamey Sapote
Protein 1.45g 1.31g Mamey Sapote
Fats 0.46g 0.1g Mamey Sapote
Vitamin C 23mg 84mg Longan
Net carbs 26.7g 14.04g Mamey Sapote
Carbs 32.1g 15.14g Mamey Sapote
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.78mg 0.13mg Mamey Sapote
Calcium 18mg 1mg Mamey Sapote
Potassium 454mg 266mg Mamey Sapote
Magnesium 11mg 10mg Mamey Sapote
Sugar 20.14g g Longan
Fiber 5.4g 1.1g Mamey Sapote
Copper 0.213mg 0.169mg Mamey Sapote
Zinc 0.19mg 0.05mg Mamey Sapote
Starch 6.33g g Mamey Sapote
Phosphorus 26mg 21mg Mamey Sapote
Sodium 7mg 0mg Longan
Vitamin A 143IU IU Mamey Sapote
Vitamin E 2.11mg mg Mamey Sapote
Vitamin D µg µg
Vitamin B1 0.013mg 0.031mg Longan
Vitamin B2 0.116mg 0.14mg Longan
Vitamin B3 1.432mg 0.3mg Mamey Sapote
Vitamin B5 0.397mg mg Mamey Sapote
Vitamin B6 0.72mg mg Mamey Sapote
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 7µg µg Mamey Sapote
Trans Fat 0g 0g
Saturated Fat 0.169g g Longan
Monounsaturated Fat 0.102g g Mamey Sapote
Polyunsaturated fat 0.097g g Mamey Sapote
Tryptophan 0.049mg mg Mamey Sapote
Threonine 0.085mg 0.034mg Mamey Sapote
Isoleucine 0.061mg 0.026mg Mamey Sapote
Leucine 0.073mg 0.054mg Mamey Sapote
Lysine 0.073mg 0.046mg Mamey Sapote
Methionine 0.024mg 0.013mg Mamey Sapote
Phenylalanine 0.061mg 0.03mg Mamey Sapote
Valine 0.073mg 0.058mg Mamey Sapote
Histidine 0.049mg 0.012mg Mamey Sapote
Fructose 7.66g g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
32
Mamey Sapote
27
Longan
Mineral Summary Score
21
Mamey Sapote
13
Longan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mamey Sapote
8%
Longan
Carbohydrates
32%
Mamey Sapote
15%
Longan
Fats
2%
Mamey Sapote
0%
Longan

Comparison summary

Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 20.14g)
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 - 0.169g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.