Oatmeal vs. Longan — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and longan
- Oatmeal has more iron, manganese, vitamin B1, vitamin B3, phosphorus, calcium, and vitamin B2; however, longan is higher in vitamin C, copper, and potassium.
- Longan covers your daily vitamin C needs 93% more than oatmeal.
- Longan contains 80 times less calcium than oatmeal. Oatmeal contains 80mg of calcium, while longan contains 1mg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Longans, raw.
Infographic
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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 MagnesiumMagnesium | +160% |
| Contains more CalciumCalcium | +7900% |
| Contains more IronIron | +4484.6% |
| Contains more ZincZinc | +1140% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains more ManganeseManganese | +973.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +336.1% |
| Contains more CopperCopper | +156.1% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +738.7% |
| Contains more Vitamin B2Vitamin B2 | +53.6% |
| Contains more Vitamin B3Vitamin B3 | +908.3% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Iron | 5.96mg | 0.13mg | 73% |
| Vitamin B6 | 0.29mg | 22% | |
| Manganese | 0.558mg | 0.052mg | 22% |
| Vitamin B1 | 0.26mg | 0.031mg | 19% |
| Vitamin B3 | 3.025mg | 0.3mg | 17% |
| Vitamin A | 130µg | 14% | |
| Copper | 0.066mg | 0.169mg | 11% |
| Folate | 44µg | 11% | |
| Selenium | 5µg | 9% | |
| Phosphorus | 77mg | 21mg | 8% |
| Calcium | 80mg | 1mg | 8% |
| Vitamin B5 | 0.317mg | 6% | |
| Vitamin B2 | 0.215mg | 0.14mg | 6% |
| Potassium | 61mg | 266mg | 6% |
| Zinc | 0.62mg | 0.05mg | 5% |
| Magnesium | 26mg | 10mg | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 3% | |
| Sodium | 49mg | 0mg | 2% |
| Fiber | 1.7g | 1.1g | 2% |
| Protein | 2.37g | 1.31g | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Saturated fat | 0.226g | 1% | |
| Monounsaturated fat | 0.391g | 1% | |
| Carbs | 11.67g | 15.14g | 1% |
| Choline | 4.7mg | 1% | |
| Calories | 68kcal | 60kcal | 0% |
| Net carbs | 9.97g | 14.04g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0.034mg | 0% |
| Isoleucine | 0.105mg | 0.026mg | 0% |
| Leucine | 0.2mg | 0.054mg | 0% |
| Lysine | 0.135mg | 0.046mg | 0% |
| Methionine | 0.04mg | 0.013mg | 0% |
| Phenylalanine | 0.13mg | 0.03mg | 0% |
| Valine | 0.151mg | 0.058mg | 0% |
| Histidine | 0.057mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.9% |
| Contains more FatsFats | +1260% |
| Contains more CarbsCarbs | +29.7% |
| Contains more OtherOther | +22.8% |
~equal in
Water
~82.75g
