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Mango vs. Longan — In-Depth Nutrition Comparison

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How are Mango and Longan different?

  • Longan is higher than Mango in Vitamin C, Vitamin B2, and Copper.
  • Longan covers your daily need of Vitamin C 53% more than Mango.

Mangos, raw and Longans, raw types were used in this article.

Infographic

Mango 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
5
:
4
Longan
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
Contains more Manganese +21.2%
Contains more Phosphorus +50%
Contains more Potassium +58.3%
Contains less Sodium -100%
Contains more Copper +52.3%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
Contains more Manganese +21.2%
Contains more Phosphorus +50%
Contains more Potassium +58.3%
Contains less Sodium -100%
Contains more Copper +52.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
9
:
3
Longan
Contains more Vitamin B3 +123%
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B3 +123%
Contains more Vitamin C +130.8%
Contains more Vitamin B1 +10.7%
Contains more Vitamin B2 +268.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
:
3
Longan
Contains more Fats +280%
Contains more Protein +59.8%
Contains more Other +94.4%
Equal in Carbs - 15.14
Equal in Water - 82.75
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Fats +280%
Contains more Protein +59.8%
Contains more Other +94.4%
Equal in Carbs - 15.14
Equal in Water - 82.75

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Longan Opinion
Net carbs 13.38g 14.04g Longan
Protein 0.82g 1.31g Longan
Fats 0.38g 0.1g Mango
Carbs 14.98g 15.14g Longan
Calories 60kcal 60kcal
Fructose 4.68g Mango
Sugar 13.66g Longan
Fiber 1.6g 1.1g Mango
Calcium 11mg 1mg Mango
Iron 0.16mg 0.13mg Mango
Magnesium 10mg 10mg
Phosphorus 14mg 21mg Longan
Potassium 168mg 266mg Longan
Sodium 1mg 0mg Longan
Zinc 0.09mg 0.05mg Mango
Copper 0.111mg 0.169mg Longan
Manganese 0.063mg 0.052mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 84mg Longan
Vitamin B1 0.028mg 0.031mg Longan
Vitamin B2 0.038mg 0.14mg Longan
Vitamin B3 0.669mg 0.3mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Choline 7.6mg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg 0.034mg Longan
Isoleucine 0.029mg 0.026mg Mango
Leucine 0.05mg 0.054mg Longan
Lysine 0.066mg 0.046mg Mango
Methionine 0.008mg 0.013mg Longan
Phenylalanine 0.027mg 0.03mg Longan
Valine 0.042mg 0.058mg Longan
Histidine 0.019mg 0.012mg Mango
Saturated Fat 0.092g Longan
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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%
Mango
25%
Longan
Minerals Daily Need Coverage Score
9%
Mango
11%
Longan

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 6)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.