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Prunes vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Longan

  • Prunes 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 Prunes.
  • Prunes contains 43 times more Calcium than Longan. While Prunes 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

Prunes 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.
Prunes
9
:
1
Longan
Contains more Calcium +4200%
Contains more Iron +615.4%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +175.2%
Contains more Zinc +780%
Contains more Copper +66.3%
Contains more Manganese +475%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +4200%
Contains more Iron +615.4%
Contains more Magnesium +310%
Contains more Phosphorus +228.6%
Contains more Potassium +175.2%
Contains more Zinc +780%
Contains more Copper +66.3%
Contains more Manganese +475%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 B1 +64.5%
Contains more Vitamin B2 +32.9%
Contains more Vitamin B3 +527.3%
Contains more Vitamin C +13900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
1
Longan
Contains more Protein +66.4%
Contains more Fats +280%
Contains more Carbs +321.9%
Contains more Other +277.1%
Contains more Water +167.6%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +66.4%
Contains more Fats +280%
Contains more Carbs +321.9%
Contains more Other +277.1%
Contains more Water +167.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Longan Opinion
Net carbs 56.78g 14.04g Prunes
Protein 2.18g 1.31g Prunes
Fats 0.38g 0.1g Prunes
Carbs 63.88g 15.14g Prunes
Calories 240kcal 60kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Longan
Fiber 7.1g 1.1g Prunes
Calcium 43mg 1mg Prunes
Iron 0.93mg 0.13mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 21mg Prunes
Potassium 732mg 266mg Prunes
Sodium 2mg 0mg Longan
Zinc 0.44mg 0.05mg Prunes
Copper 0.281mg 0.169mg Prunes
Manganese 0.299mg 0.052mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 84mg Longan
Vitamin B1 0.051mg 0.031mg Prunes
Vitamin B2 0.186mg 0.14mg Prunes
Vitamin B3 1.882mg 0.3mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg 0.034mg Prunes
Isoleucine 0.041mg 0.026mg Prunes
Leucine 0.066mg 0.054mg Prunes
Lysine 0.05mg 0.046mg Prunes
Methionine 0.016mg 0.013mg Prunes
Phenylalanine 0.052mg 0.03mg Prunes
Valine 0.056mg 0.058mg Longan
Histidine 0.027mg 0.012mg Prunes
Saturated Fat 0.088g Longan
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
27%
Longan
Minerals Daily Need Coverage Score
32%
Prunes
11%
Longan

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes 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

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. Prunes - 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.