Mulberry vs. Longan — In-Depth Nutrition Comparison
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Important differences between mulberries and longan
- Mulberries have more iron; however, longan is richer in vitamin C and copper.
- Longan's daily need coverage for vitamin C is 53% more.
- Mulberries contain 39 times more calcium than longan. Mulberries contain 39mg of calcium, while longan contains 1mg.
- Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of mulberries is 25.
The food varieties used in the comparison are Mulberries, raw and Longans, raw.
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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.
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +3800% |
| Contains more IronIron | +1323.1% |
| Contains more ZincZinc | +140% |
| Contains more PhosphorusPhosphorus | +81% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +37.1% |
| Contains more CopperCopper | +181.7% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +106.7% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +130.8% |
| Contains more Vitamin B2Vitamin B2 | +38.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +290% |
| Contains more CarbsCarbs | +54.5% |
~equal in
Protein
~1.31g
~equal in
Water
~82.75g
~equal in
Other
~0.7g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 36.4mg | 84mg | 53% |
| Iron | 1.85mg | 0.13mg | 22% |
| Copper | 0.06mg | 0.169mg | 12% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Vitamin B6 | 0.05mg | 4% | |
| Calcium | 39mg | 1mg | 4% |
| Vitamin B2 | 0.101mg | 0.14mg | 3% |
| Vitamin B3 | 0.62mg | 0.3mg | 2% |
| Phosphorus | 38mg | 21mg | 2% |
| Manganese | 0.052mg | 2% | |
| Fiber | 1.7g | 1.1g | 2% |
| Folate | 6µg | 2% | |
| Potassium | 194mg | 266mg | 2% |
| Magnesium | 18mg | 10mg | 2% |
| Carbs | 9.8g | 15.14g | 2% |
| Choline | 12.3mg | 2% | |
| Polyunsaturated fat | 0.207g | 1% | |
| Calories | 43kcal | 60kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.12mg | 0.05mg | 1% |
| Protein | 1.44g | 1.31g | 0% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 8.1g | 14.04g | N/A |
| Sugar | 8.1g | N/A | |
| Sodium | 10mg | 0mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B1 | 0.029mg | 0.031mg | 0% |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.041g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
25%
Minerals Daily Need Coverage Score
16%
11%
Comparison summary
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Mulberry is cheaper (difference - $1)
Which food is richer in minerals?
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)