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  6. Mulberry vs. Longan

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.

Infographic

Mulberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Longan
Longan
4
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%
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.
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Longan
Longan
2
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%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Longan 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Longan
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +290%
Contains more CarbsCarbs +54.5%
~equal in Protein ~1.31g
~equal in Water ~82.75g
~equal in Other ~0.7g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.