Palm oil vs. Longan — In-Depth Nutrition Comparison
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What are the differences between palm oil and longan?
- Longan is richer than palm oil in vitamin C, copper, vitamin B2, and potassium.
- Longan's daily need coverage for vitamin C is 93% more.
- The glycemic index of palm oil is lower.
We used Oil, palm and Longans, raw types in this article.
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1200% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +99900% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 49.3g | 224% | |
| Fats | 100g | 0.1g | 154% |
| Vitamin E | 15.94mg | 106% | |
| Vitamin C | 0mg | 84mg | 93% |
| Monounsaturated fat | 37g | 93% | |
| Polyunsaturated fat | 9.3g | 62% | |
| Calories | 884kcal | 60kcal | 41% |
| Copper | 0mg | 0.169mg | 19% |
| Vitamin B2 | 0mg | 0.14mg | 11% |
| Potassium | 0mg | 266mg | 8% |
| Vitamin K | 8µg | 7% | |
| Carbs | 0g | 15.14g | 5% |
| Fiber | 0g | 1.1g | 4% |
| Protein | 0g | 1.31g | 3% |
| Vitamin B1 | 0mg | 0.031mg | 3% |
| Phosphorus | 0mg | 21mg | 3% |
| Manganese | 0.052mg | 2% | |
| Magnesium | 0mg | 10mg | 2% |
| Vitamin B3 | 0mg | 0.3mg | 2% |
| Iron | 0.01mg | 0.13mg | 2% |
| Net carbs | 0g | 14.04g | N/A |
| Calcium | 0mg | 1mg | 0% |
| Zinc | 0mg | 0.05mg | 0% |
| Choline | 0.3mg | 0% | |
| Threonine | 0mg | 0.034mg | 0% |
| Isoleucine | 0mg | 0.026mg | 0% |
| Leucine | 0mg | 0.054mg | 0% |
| Lysine | 0mg | 0.046mg | 0% |
| Methionine | 0mg | 0.013mg | 0% |
| Phenylalanine | 0mg | 0.03mg | 0% |
| Valine | 0mg | 0.058mg | 0% |
| Histidine | 0mg | 0.012mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
25%
Minerals Daily Need Coverage Score
0%
11%
Comparison summary
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 49.3g)
Which food is cheaper?
Longan is cheaper (difference - $0.6)
Which food is richer in minerals?
Longan is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (0 mg)
Which food is richer in vitamins?
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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.