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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
3
:
4
Longan
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
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 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +1000%
Contains more Iron +23.1%
Contains more Zinc +80%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
8
:
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 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 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%

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.
Mango Longan
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
Rich in minerals 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
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g g 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
Vitamin A 1082IU IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg 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 mg Mango
Vitamin B6 0.119mg mg Mango
Folate 43µg µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g g Longan
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g 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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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
26
Mango
27
Longan
Mineral Summary Score
10
Mango
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
5%
Mango
8%
Longan
Carbohydrates
15%
Mango
15%
Longan
Fats
2%
Mango
0%
Longan

Comparison summary

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)
Which food is richer in minerals?
?
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. 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.