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Orange vs. Longan — In-Depth Nutrition Comparison

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Important differences between Orange and Longan

  • Orange has more Fiber, however, Longan is richer in Vitamin C, Copper, and Vitamin B2.
  • Longan's daily need coverage for Vitamin C is 34% more.
  • Orange contains 40 times more Calcium than Longan. Orange contains 40mg of Calcium, while Longan contains 1mg.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Longans, raw.

Infographic

Orange 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.
Orange
3
:
5
Longan
Contains more Calcium +3900%
Contains more Zinc +40%
Contains more Iron +30%
Contains more Phosphorus +50%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Manganese +108%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +3900%
Contains more Zinc +40%
Contains more Iron +30%
Contains more Phosphorus +50%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Manganese +108%
Equal in Magnesium - 10

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.
Orange
9
:
3
Longan
Contains more Vitamin B1 +180.6%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +250%
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
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 B1 +180.6%
Contains more Vitamin C +57.9%
Contains more Vitamin B2 +250%
Equal in Vitamin B3 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
2
:
3
Longan
Contains more Fats +20%
Contains more Protein +39.4%
Contains more Carbs +28.9%
Contains more Other +59.1%
Equal in Water - 82.75
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +20%
Contains more Protein +39.4%
Contains more Carbs +28.9%
Contains more Other +59.1%
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.
Orange Longan
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange Longan Opinion
Net carbs 9.35g 14.04g Longan
Protein 0.94g 1.31g Longan
Fats 0.12g 0.1g Orange
Carbs 11.75g 15.14g Longan
Calories 47kcal 60kcal Longan
Sugar 9.35g Longan
Fiber 2.4g 1.1g Orange
Calcium 40mg 1mg Orange
Iron 0.1mg 0.13mg Longan
Magnesium 10mg 10mg
Phosphorus 14mg 21mg Longan
Potassium 181mg 266mg Longan
Zinc 0.07mg 0.05mg Orange
Copper 0.045mg 0.169mg Longan
Manganese 0.025mg 0.052mg Longan
Selenium 0.5µg Orange
Vitamin A 225IU Orange
Vitamin A RAE 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 53.2mg 84mg Longan
Vitamin B1 0.087mg 0.031mg Orange
Vitamin B2 0.04mg 0.14mg Longan
Vitamin B3 0.282mg 0.3mg Longan
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg Orange
Folate 30µg Orange
Choline 8.4mg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg 0.034mg Longan
Isoleucine 0.025mg 0.026mg Longan
Leucine 0.023mg 0.054mg Longan
Lysine 0.047mg 0.046mg Orange
Methionine 0.02mg 0.013mg Orange
Phenylalanine 0.031mg 0.03mg Orange
Valine 0.04mg 0.058mg Longan
Histidine 0.018mg 0.012mg Orange
Saturated Fat 0.015g Longan
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
22%
Orange
25%
Longan
Minerals Daily Need Coverage Score
7%
Orange
11%
Longan

Comparison summary

Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.015g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.