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Papaya vs. Longan — In-Depth Nutrition Comparison

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How are Papaya and Longan different?

  • Longan is higher than Papaya in Vitamin C, Copper, and Vitamin B2.
  • Longan covers your daily need of Vitamin C 26% more than Papaya.
  • Papaya contains 2 times more Magnesium than Longan. Papaya contains 21mg of Magnesium, while Longan contains 10mg.

Papayas, raw and Longans, raw types were used in this article.

Infographic

Papaya 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.
Papaya
5
:
5
Longan
Contains more Calcium +1900%
Contains more Iron +92.3%
Contains more Magnesium +110%
Contains more Zinc +60%
Contains more Phosphorus +110%
Contains more Potassium +46.2%
Contains less Sodium -100%
Contains more Copper +275.6%
Contains more Manganese +30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1900%
Contains more Iron +92.3%
Contains more Magnesium +110%
Contains more Zinc +60%
Contains more Phosphorus +110%
Contains more Potassium +46.2%
Contains less Sodium -100%
Contains more Copper +275.6%
Contains more Manganese +30%

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.
Papaya
8
:
3
Longan
Contains more Vitamin B3 +19%
Contains more Vitamin C +37.9%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +418.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B3 +19%
Contains more Vitamin C +37.9%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +418.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
2
:
3
Longan
Contains more Fats +160%
Contains more Protein +178.7%
Contains more Carbs +39.9%
Contains more Other +79.5%
Equal in Water - 82.75
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 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 +160%
Contains more Protein +178.7%
Contains more Carbs +39.9%
Contains more Other +79.5%
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.
Papaya Longan
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Papaya Longan Opinion
Net carbs 9.12g 14.04g Longan
Protein 0.47g 1.31g Longan
Fats 0.26g 0.1g Papaya
Carbs 10.82g 15.14g Longan
Calories 43kcal 60kcal Longan
Fructose 3.73g Papaya
Sugar 7.82g Longan
Fiber 1.7g 1.1g Papaya
Calcium 20mg 1mg Papaya
Iron 0.25mg 0.13mg Papaya
Magnesium 21mg 10mg Papaya
Phosphorus 10mg 21mg Longan
Potassium 182mg 266mg Longan
Sodium 8mg 0mg Longan
Zinc 0.08mg 0.05mg Papaya
Copper 0.045mg 0.169mg Longan
Manganese 0.04mg 0.052mg Longan
Selenium 0.6µg Papaya
Vitamin A 950IU Papaya
Vitamin A RAE 47µg Papaya
Vitamin E 0.3mg Papaya
Vitamin C 60.9mg 84mg Longan
Vitamin B1 0.023mg 0.031mg Longan
Vitamin B2 0.027mg 0.14mg Longan
Vitamin B3 0.357mg 0.3mg Papaya
Vitamin B5 0.191mg Papaya
Vitamin B6 0.038mg Papaya
Folate 37µg Papaya
Vitamin K 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg 0.034mg Longan
Isoleucine 0.008mg 0.026mg Longan
Leucine 0.016mg 0.054mg Longan
Lysine 0.025mg 0.046mg Longan
Methionine 0.002mg 0.013mg Longan
Phenylalanine 0.009mg 0.03mg Longan
Valine 0.01mg 0.058mg Longan
Histidine 0.005mg 0.012mg Longan
Saturated Fat 0.081g Longan
Monounsaturated Fat 0.072g Papaya
Polyunsaturated fat 0.058g Papaya

Which food is preferable for your diet?

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

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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
28%
Papaya
27%
Longan
Minerals Daily Need Coverage Score
8%
Papaya
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.081g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.