Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Passion fruit vs Longan - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1130.8%
Contains more Calcium +1100%
Contains more Potassium +30.8%
Contains more Magnesium +190%
Contains more Zinc +100%
Contains more Phosphorus +223.8%
Contains more Copper +96.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +1130.8%
Contains more Calcium +1100%
Contains more Potassium +30.8%
Contains more Magnesium +190%
Contains more Zinc +100%
Contains more Phosphorus +223.8%
Contains more Copper +96.5%
Contains less Sodium -100%

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

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.
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
Calories 97kcal 60kcal Passion fruit
Protein 2.2g 1.31g Passion fruit
Fats 0.7g 0.1g Passion fruit
Vitamin C 30mg 84mg Longan
Net carbs 12.98g 14.04g Longan
Carbs 23.38g 15.14g Passion fruit
Cholesterol 0mg 0mg
Vitamin D 0IU IU Passion fruit
Iron 1.6mg 0.13mg Passion fruit
Calcium 12mg 1mg Passion fruit
Potassium 348mg 266mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Sugar 11.2g g Longan
Fiber 10.4g 1.1g Passion fruit
Copper 0.086mg 0.169mg Longan
Zinc 0.1mg 0.05mg Passion fruit
Starch g g
Phosphorus 68mg 21mg Passion fruit
Sodium 28mg 0mg Longan
Vitamin A 1272IU IU Passion fruit
Vitamin E 0.02mg mg Passion fruit
Vitamin D 0µg µg Passion fruit
Vitamin B1 0mg 0.031mg Longan
Vitamin B2 0.13mg 0.14mg Longan
Vitamin B3 1.5mg 0.3mg Passion fruit
Vitamin B5 mg mg
Vitamin B6 0.1mg mg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Passion fruit
Folate 14µg µg Passion fruit
Trans Fat 0g 0g
Saturated Fat 0.059g g Longan
Monounsaturated Fat 0.086g g Passion fruit
Polyunsaturated fat 0.411g g Passion fruit
Tryptophan mg mg
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine mg 0.046mg Longan
Methionine mg 0.013mg Longan
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
23
Passion fruit
27
Longan
Mineral Summary Score
22
Passion fruit
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
13%
Passion fruit
8%
Longan
Carbohydrates
23%
Passion fruit
15%
Longan
Fats
3%
Passion fruit
0%
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

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. 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.