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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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Longan
Longan
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 280% 0% 0% 0% 7.8% 32% 5.6% 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 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%
Calcium 39mg 1mg 4%
Vitamin B6 0.05mg 4%
Vitamin B2 0.101mg 0.14mg 3%
Carbs 9.8g 15.14g 2%
Magnesium 18mg 10mg 2%
Potassium 194mg 266mg 2%
Fiber 1.7g 1.1g 2%
Phosphorus 38mg 21mg 2%
Manganese 0.052mg 2%
Vitamin B3 0.62mg 0.3mg 2%
Folate 6µg 2%
Choline 12.3mg 2%
Calories 43kcal 60kcal 1%
Zinc 0.12mg 0.05mg 1%
Selenium 0.6µg 1%
Polyunsaturated fat 0.207g 1%
Protein 1.44g 1.31g 0%
Protein per 100 calories 3.3g 2.2g N/A
Calories per 10 g protein 299kcal 458kcal N/A
Weight per 100 calories 233g 167g N/A
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
1
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

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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.