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Nectarine vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Nectarine and Longan

  • Nectarine has more Vitamin B3, while Longan has more Vitamin C, Copper, and Vitamin B2.
  • Longan covers your daily need of Vitamin C 87% more than Nectarine.
  • Nectarine contains 4 times more Vitamin B3 than Longan. While Nectarine contains 1.125mg of Vitamin B3, Longan contains only 0.3mg.

These are the specific foods used in this comparison Nectarines, raw and Longans, raw.

Infographic

Nectarine 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.
Contains more Calcium +500%
Contains more Iron +115.4%
Contains more Phosphorus +23.8%
Contains more Zinc +240%
Contains more Magnesium +11.1%
Contains more Potassium +32.3%
Contains more Copper +96.5%
Equal in Manganese - 0.052
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +500%
Contains more Iron +115.4%
Contains more Phosphorus +23.8%
Contains more Zinc +240%
Contains more Magnesium +11.1%
Contains more Potassium +32.3%
Contains more Copper +96.5%
Equal in Manganese - 0.052

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.
:
2
Longan
Contains more Vitamin B3 +275%
Contains more Vitamin C +1455.6%
Contains more Vitamin B2 +418.5%
Equal in Vitamin B1 - 0.031
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 6%
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 +275%
Contains more Vitamin C +1455.6%
Contains more Vitamin B2 +418.5%
Equal in Vitamin B1 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +220%
Contains more Protein +23.6%
Contains more Carbs +43.5%
Contains more Other +45.8%
Equal in Water - 82.75
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +220%
Contains more Protein +23.6%
Contains more Carbs +43.5%
Contains more Other +45.8%
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.
Nectarine Longan
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nectarine Longan Opinion
Net carbs 8.85g 14.04g Longan
Protein 1.06g 1.31g Longan
Fats 0.32g 0.1g Nectarine
Carbs 10.55g 15.14g Longan
Calories 44kcal 60kcal Longan
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Longan
Fiber 1.7g 1.1g Nectarine
Calcium 6mg 1mg Nectarine
Iron 0.28mg 0.13mg Nectarine
Magnesium 9mg 10mg Longan
Phosphorus 26mg 21mg Nectarine
Potassium 201mg 266mg Longan
Zinc 0.17mg 0.05mg Nectarine
Copper 0.086mg 0.169mg Longan
Manganese 0.054mg 0.052mg Nectarine
Vitamin A 332IU Nectarine
Vitamin A RAE 17µg Nectarine
Vitamin E 0.77mg Nectarine
Vitamin C 5.4mg 84mg Longan
Vitamin B1 0.034mg 0.031mg Nectarine
Vitamin B2 0.027mg 0.14mg Longan
Vitamin B3 1.125mg 0.3mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg Nectarine
Folate 5µg Nectarine
Choline 6.2mg Nectarine
Vitamin K 2.2µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg 0.034mg Longan
Isoleucine 0.009mg 0.026mg Longan
Leucine 0.014mg 0.054mg Longan
Lysine 0.016mg 0.046mg Longan
Methionine 0.006mg 0.013mg Longan
Phenylalanine 0.021mg 0.03mg Longan
Valine 0.013mg 0.058mg Longan
Histidine 0.008mg 0.012mg Longan
Saturated Fat 0.025g Longan
Monounsaturated Fat 0.088g Nectarine
Polyunsaturated fat 0.113g Nectarine

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.9)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.89g)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.