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Hazelnut vs. Longan — In-Depth Nutrition Comparison

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Important differences between hazelnut and longan

  • Hazelnut has more manganese, copper, iron, vitamin B1, phosphorus, magnesium, fiber, zinc, and potassium; however, longan is richer in vitamin C.
  • Hazelnut's daily need coverage for manganese is 266% more.
  • Hazelnut contains 49 times more zinc than longan. Hazelnut contains 2.45mg of zinc, while longan contains 0.05mg.
  • Longan has a higher glycemic index. The glycemic index of longan is 45, while the glycemic index of hazelnut is 15.

The food varieties used in the comparison are Nuts, hazelnuts or filberts and Longans, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Longan
0
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 +1530%
Contains more CalciumCalcium +11300%
Contains more PotassiumPotassium +155.6%
Contains more IronIron +3515.4%
Contains more CopperCopper +920.7%
Contains more ZincZinc +4800%
Contains more PhosphorusPhosphorus +1281%
Contains more ManganeseManganese +11775%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 B1Vitamin B1 +1974.2%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin B2Vitamin B2 +23.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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 ProteinProtein +1041.2%
Contains more FatsFats +60650%
Contains more OtherOther +227.1%
Contains more WaterWater +1458.4%
~equal in Carbs ~15.14g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Longan
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Longan DV% diff.
Manganese 6.175mg 0.052mg 266%
Copper 1.725mg 0.169mg 173%
Monounsaturated fat 45.652g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 0.1g 93%
Vitamin C 6.3mg 84mg 86%
Iron 4.7mg 0.13mg 57%
Polyunsaturated fat 7.92g 53%
Vitamin B1 0.643mg 0.031mg 51%
Vitamin B6 0.563mg 43%
Phosphorus 290mg 21mg 38%
Magnesium 163mg 10mg 36%
Fiber 9.7g 1.1g 34%
Folate 113µg 28%
Calories 628kcal 60kcal 28%
Protein 14.95g 1.31g 27%
Zinc 2.45mg 0.05mg 22%
Saturated fat 4.464g 20%
Vitamin B5 0.918mg 18%
Potassium 680mg 266mg 12%
Vitamin K 14.2µg 12%
Calcium 114mg 1mg 11%
Vitamin B3 1.8mg 0.3mg 9%
Choline 45.6mg 8%
Selenium 2.4µg 4%
Vitamin B2 0.113mg 0.14mg 2%
Carbs 16.7g 15.14g 1%
Net carbs 7g 14.04g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0.034mg 0%
Isoleucine 0.545mg 0.026mg 0%
Leucine 1.063mg 0.054mg 0%
Lysine 0.42mg 0.046mg 0%
Methionine 0.221mg 0.013mg 0%
Phenylalanine 0.663mg 0.03mg 0%
Valine 0.701mg 0.058mg 0%
Histidine 0.432mg 0.012mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
25%
Longan
Minerals Daily Need Coverage Score
197%
Hazelnut
11%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 4.464g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.