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 for 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.
- Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of longan is 45.
These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Longans, raw.
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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 | +190% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +1130.8% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +223.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +96.5% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +400% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +180% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +67.9% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +54.4% |
| Contains more OtherOther | +12.9% |
| Contains more WaterWater | +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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 30mg | 84mg | 60% |
| Fiber | 10.4g | 1.1g | 37% |
| Iron | 1.6mg | 0.13mg | 18% |
| Copper | 0.086mg | 0.169mg | 9% |
| Vitamin B3 | 1.5mg | 0.3mg | 8% |
| Vitamin B6 | 0.1mg | 8% | |
| Vitamin A | 64µg | 7% | |
| Phosphorus | 68mg | 21mg | 7% |
| Magnesium | 29mg | 10mg | 5% |
| Folate | 14µg | 4% | |
| Polyunsaturated fat | 0.411g | 3% | |
| Carbs | 23.38g | 15.14g | 3% |
| Vitamin B1 | 0mg | 0.031mg | 3% |
| Calories | 97kcal | 60kcal | 2% |
| Manganese | 0.052mg | 2% | |
| Protein | 2.2g | 1.31g | 2% |
| Potassium | 348mg | 266mg | 2% |
| Vitamin B2 | 0.13mg | 0.14mg | 1% |
| Choline | 7.6mg | 1% | |
| Vitamin K | 0.7µg | 1% | |
| Selenium | 0.6µg | 1% | |
| Fats | 0.7g | 0.1g | 1% |
| Sodium | 28mg | 0mg | 1% |
| Calcium | 12mg | 1mg | 1% |
| Net carbs | 12.98g | 14.04g | N/A |
| Sugar | 11.2g | N/A | |
| Zinc | 0.1mg | 0.05mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Saturated fat | 0.059g | 0% | |
| Monounsaturated fat | 0.086g | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.046mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 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
17%
25%
Minerals Daily Need Coverage Score
18%
11%
Comparison summary
Which food is richer in minerals?
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Longan is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)