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  6. Passion fruit vs. Longan

Passion fruit vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Passion fruit and Longan

  • Passion fruit has more Fiber, Iron, Vitamin B3, and Phosphorus, while Longan has more Vitamin C, and Copper.
  • Longan covers your daily need of Vitamin C 60% more than Passion fruit.
  • Passion fruit contains 12 times more Iron than Longan. While Passion fruit contains 1.6mg of Iron, Longan contains only 0.13mg.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Longans, raw.

Infographic

Passion fruit 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.
Passion fruit
Passion fruit
7
:
3
Longan
Longan
Contains more Calcium +1100%
Contains more Iron +1130.8%
Contains more Magnesium +190%
Contains more Phosphorus +223.8%
Contains more Potassium +30.8%
Contains more Zinc +100%
Contains less Sodium -100%
Contains more Copper +96.5%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1100%
Contains more Iron +1130.8%
Contains more Magnesium +190%
Contains more Phosphorus +223.8%
Contains more Potassium +30.8%
Contains more Zinc +100%
Contains less Sodium -100%
Contains more Copper +96.5%

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.
Passion fruit
Passion fruit
7
:
3
Longan
Longan
Contains more Vitamin B3 +400%
Contains more Vitamin C +180%
Contains more Vitamin B1 +∞%
Equal in Vitamin B2 - 0.14
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Longan
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 +400%
Contains more Vitamin C +180%
Contains more Vitamin B1 +∞%
Equal in Vitamin B2 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Longan
Longan
Contains more Protein +67.9%
Contains more Fats +600%
Contains more Carbs +54.4%
Contains more Other +12.9%
Contains more Water +13.5%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Longan
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +67.9%
Contains more Fats +600%
Contains more Carbs +54.4%
Contains more Other +12.9%
Contains more Water +13.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Longan
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Longan Opinion
Net carbs 12.98g 14.04g Longan
Protein 2.2g 1.31g Passion fruit
Fats 0.7g 0.1g Passion fruit
Carbs 23.38g 15.14g Passion fruit
Calories 97kcal 60kcal Passion fruit
Sugar 11.2g Longan
Fiber 10.4g 1.1g Passion fruit
Calcium 12mg 1mg Passion fruit
Iron 1.6mg 0.13mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Phosphorus 68mg 21mg Passion fruit
Potassium 348mg 266mg Passion fruit
Sodium 28mg 0mg Longan
Zinc 0.1mg 0.05mg Passion fruit
Copper 0.086mg 0.169mg Longan
Manganese 0.052mg Longan
Selenium 0.6µg Passion fruit
Vitamin A 1272IU Passion fruit
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 84mg Longan
Vitamin B1 0mg 0.031mg Longan
Vitamin B2 0.13mg 0.14mg Longan
Vitamin B3 1.5mg 0.3mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Folate 14µg Passion fruit
Vitamin K 0.7µg Passion fruit
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan
Saturated Fat 0.059g Longan
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit 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
23%
Passion fruit
27%
Longan
Minerals Daily Need Coverage Score
18%
Passion fruit
11%
Longan

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.