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  6. Pistachio vs. Longan

Pistachio vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Longan

  • Pistachio has more Copper, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, Potassium, and Zinc, while Longan has more Vitamin C.
  • Pistachio covers your daily need of Copper 126% more than Longan.
  • Pistachio contains 44 times more Zinc than Longan. While Pistachio contains 2.2mg of Zinc, Longan contains only 0.05mg.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Longans, raw.

Infographic

Pistachio 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.
Pistachio
Pistachio
9
:
1
Longan
Longan
Contains more Calcium +10400%
Contains more Iron +2915.4%
Contains more Magnesium +1110%
Contains more Phosphorus +2233.3%
Contains more Potassium +285.3%
Contains more Zinc +4300%
Contains more Copper +669.2%
Contains more Manganese +2207.7%
Contains less Sodium -100%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +10400%
Contains more Iron +2915.4%
Contains more Magnesium +1110%
Contains more Phosphorus +2233.3%
Contains more Potassium +285.3%
Contains more Zinc +4300%
Contains more Copper +669.2%
Contains more Manganese +2207.7%
Contains less Sodium -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.
Pistachio
Pistachio
9
:
1
Longan
Longan
Contains more Vitamin B1 +2706.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +333.3%
Contains more Vitamin C +1400%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Longan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +2706.5%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B3 +333.3%
Contains more Vitamin C +1400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Longan
Longan
Contains more Protein +1438.9%
Contains more Fats +45220%
Contains more Carbs +79.5%
Contains more Other +325.7%
Contains more Water +1793.6%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +1438.9%
Contains more Fats +45220%
Contains more Carbs +79.5%
Contains more Other +325.7%
Contains more Water +1793.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Longan Opinion
Net carbs 16.57g 14.04g Pistachio
Protein 20.16g 1.31g Pistachio
Fats 45.32g 0.1g Pistachio
Carbs 27.17g 15.14g Pistachio
Calories 560kcal 60kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Longan
Fiber 10.6g 1.1g Pistachio
Calcium 105mg 1mg Pistachio
Iron 3.92mg 0.13mg Pistachio
Magnesium 121mg 10mg Pistachio
Phosphorus 490mg 21mg Pistachio
Potassium 1025mg 266mg Pistachio
Sodium 1mg 0mg Longan
Zinc 2.2mg 0.05mg Pistachio
Copper 1.3mg 0.169mg Pistachio
Manganese 1.2mg 0.052mg Pistachio
Selenium 7µg Pistachio
Vitamin A 516IU Pistachio
Vitamin A RAE 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 84mg Longan
Vitamin B1 0.87mg 0.031mg Pistachio
Vitamin B2 0.16mg 0.14mg Pistachio
Vitamin B3 1.3mg 0.3mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg Pistachio
Folate 51µg Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg 0.034mg Pistachio
Isoleucine 0.917mg 0.026mg Pistachio
Leucine 1.604mg 0.054mg Pistachio
Lysine 1.138mg 0.046mg Pistachio
Methionine 0.36mg 0.013mg Pistachio
Phenylalanine 1.092mg 0.03mg Pistachio
Valine 1.249mg 0.058mg Pistachio
Histidine 0.512mg 0.012mg Pistachio
Saturated Fat 5.907g Longan
Monounsaturated Fat 23.257g Pistachio
Polyunsaturated fat 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio 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
71%
Pistachio
27%
Longan
Minerals Daily Need Coverage Score
125%
Pistachio
11%
Longan

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.66g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 5.907g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.2)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.