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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.

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Orange vs Longan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
2
:
4
Longan
Contains more Calcium +3900%
Contains more Zinc +40%
Contains more Iron +30%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Phosphorus +50%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Calcium +3900%
Contains more Zinc +40%
Contains more Iron +30%
Contains more Potassium +47%
Contains more Copper +275.6%
Contains more Phosphorus +50%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
8
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 8% 33% 6% 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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
27
Longan
Mineral Summary Score
8
Orange
13
Longan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
8%
Longan
Carbohydrates
12%
Orange
15%
Longan
Fats
1%
Orange
0%
Longan

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Longan
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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.

All nutrients comparison - raw data values

Nutrient Orange Longan Opinion
Calories 47 60 Longan
Protein 0.94 1.31 Longan
Fats 0.12 0.1 Orange
Vitamin C 53.2 84 Longan
Carbs 11.75 15.14 Longan
Cholesterol 0 0
Vitamin D 0 Orange
Iron 0.1 0.13 Longan
Calcium 40 1 Orange
Potassium 181 266 Longan
Magnesium 10 10
Sugar 9.35 Longan
Fiber 2.4 1.1 Orange
Copper 0.045 0.169 Longan
Zinc 0.07 0.05 Orange
Starch
Phosphorus 14 21 Longan
Sodium 0 0
Vitamin A 225 Orange
Vitamin E 0.18 Orange
Vitamin D 0 Orange
Vitamin B1 0.087 0.031 Orange
Vitamin B2 0.04 0.14 Longan
Vitamin B3 0.282 0.3 Longan
Vitamin B5 0.25 Orange
Vitamin B6 0.06 Orange
Vitamin B12 0 0
Vitamin K 0 Orange
Folate 30 Orange
Trans Fat 0 0
Saturated Fat 0.015 Longan
Monounsaturated Fat 0.023 Orange
Polyunsaturated fat 0.025 Orange
Tryptophan 0.009 Orange
Threonine 0.015 0.034 Longan
Isoleucine 0.025 0.026 Longan
Leucine 0.023 0.054 Longan
Lysine 0.047 0.046 Orange
Methionine 0.02 0.013 Orange
Phenylalanine 0.031 0.03 Orange
Valine 0.04 0.058 Longan
Histidine 0.018 0.012 Orange
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.