Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Longan

Olive vs. Longan — In-Depth Nutrition Comparison

Compare

A recap on differences between olive and longan

  • Olive has more iron, copper, calcium, and fiber; however, longan is higher in vitamin C, vitamin B2, and potassium.
  • Longan covers your daily vitamin C needs 92% more than olive.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Longans, raw.

Infographic

Olive 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.
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Longan
Longan
5
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 CalciumCalcium +8700%
Contains more IronIron +2438.5%
Contains more CopperCopper +48.5%
Contains more ZincZinc +340%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +3225%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +160%

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.
Olive
Olive
6
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Longan
Longan
4
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9233.3%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +710.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Olive Longan DV% diff.
Vitamin C 0.9mg 84mg 92%
Iron 3.3mg 0.13mg 40%
Sodium 735mg 0mg 32%
Monounsaturated fat 7.888g 20%
Fats 10.68g 0.1g 16%
Vitamin E 1.65mg 11%
Vitamin B2 0mg 0.14mg 11%
Calcium 88mg 1mg 9%
Copper 0.251mg 0.169mg 9%
Potassium 8mg 266mg 8%
Fiber 3.2g 1.1g 8%
Polyunsaturated fat 0.911g 6%
Saturated fat 1.415g 6%
Calories 115kcal 60kcal 3%
Phosphorus 3mg 21mg 3%
Carbs 6.26g 15.14g 3%
Choline 10.3mg 2%
Vitamin B3 0.037mg 0.3mg 2%
Selenium 0.9µg 2%
Vitamin A 20µg 2%
Vitamin B1 0.003mg 0.031mg 2%
Zinc 0.22mg 0.05mg 2%
Magnesium 4mg 10mg 1%
Manganese 0.02mg 0.052mg 1%
Protein 0.84g 1.31g 1%
Vitamin B6 0.009mg 1%
Vitamin K 1.4µg 1%
Net carbs 3.06g 14.04g N/A
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0.034mg 0%
Isoleucine 0.031mg 0.026mg 0%
Leucine 0.05mg 0.054mg 0%
Lysine 0.032mg 0.046mg 0%
Methionine 0.012mg 0.013mg 0%
Phenylalanine 0.029mg 0.03mg 0%
Valine 0.038mg 0.058mg 0%
Histidine 0.023mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Longan
Longan
3
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 +10580%
Contains more OtherOther +218.6%
Contains more ProteinProtein +56%
Contains more CarbsCarbs +141.9%
~equal in Water ~82.75g

People also compare

Olive
Olive vs Lemon
Lemon
Olive
Olive vs Figs
Figs
Olive
Olive vs Garlic
Garlic
Longan
Longan vs Lychee
Lychee
Longan
Longan vs Rambutan
Rambutan
Longan
Longan vs Jujube
Jujube

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.