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Prune vs Longan - In-Depth Nutrition Comparison

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Summary of differences between Prune and Longan

  • Prune has more Fiber, Potassium, Copper, Manganese, Iron, Vitamin B3, Magnesium, and Phosphorus, while Longan has more Vitamin C.
  • Longan covers your daily need of Vitamin C 93% more than Prune.
  • Prune contains 43 times more Calcium than Longan. While Prune contains 43mg of Calcium, Longan contains only 1mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Longans, raw.

Infographic

Prune 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
Prune
7
:
1
Longan
Contains more Iron +615.4%
Contains more Calcium +4200%
Contains more Potassium +175.2%
Contains more Magnesium +310%
Contains more Copper +66.3%
Contains more Zinc +780%
Contains more Phosphorus +228.6%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +615.4%
Contains more Calcium +4200%
Contains more Potassium +175.2%
Contains more Magnesium +310%
Contains more Copper +66.3%
Contains more Zinc +780%
Contains more Phosphorus +228.6%
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
Prune
10
:
1
Longan
Contains more Vitamin B1 +64.5%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +527.3%
Contains more Vitamin C +13900%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
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 B1 +64.5%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +527.3%
Contains more Vitamin C +13900%

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.
Prune 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 Prune Longan Opinion
Calories 240kcal 60kcal Prune
Protein 2.18g 1.31g Prune
Fats 0.38g 0.1g Prune
Vitamin C 0.6mg 84mg Longan
Net carbs 56.78g 14.04g Prune
Carbs 63.88g 15.14g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU IU Prune
Iron 0.93mg 0.13mg Prune
Calcium 43mg 1mg Prune
Potassium 732mg 266mg Prune
Magnesium 41mg 10mg Prune
Sugar 38.13g g Longan
Fiber 7.1g 1.1g Prune
Copper 0.281mg 0.169mg Prune
Zinc 0.44mg 0.05mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 21mg Prune
Sodium 2mg 0mg Longan
Vitamin A 781IU IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0µg µg Prune
Vitamin B1 0.051mg 0.031mg Prune
Vitamin B2 0.186mg 0.14mg Prune
Vitamin B3 1.882mg 0.3mg Prune
Vitamin B5 0.422mg mg Prune
Vitamin B6 0.205mg mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg µg Prune
Folate 4µg µg Prune
Trans Fat g 0g Prune
Saturated Fat 0.088g g Longan
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg 0.034mg Prune
Isoleucine 0.041mg 0.026mg Prune
Leucine 0.066mg 0.054mg Prune
Lysine 0.05mg 0.046mg Prune
Methionine 0.016mg 0.013mg Prune
Phenylalanine 0.052mg 0.03mg Prune
Valine 0.056mg 0.058mg Longan
Histidine 0.027mg 0.012mg Prune
Fructose 12.45g g Prune

Which food is preferable for your diet?

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

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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
31
Prune
27
Longan
Mineral Summary Score
35
Prune
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%
Prune
8%
Longan
Carbohydrates
64%
Prune
15%
Longan
Fats
2%
Prune
0%
Longan

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.088g)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.