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Pomegranate vs Longan - In-Depth Nutrition Comparison

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How are Pomegranate and Longan different?

  • Pomegranate is richer in Fiber, while Longan is higher in Vitamin C, and Vitamin B2.
  • Longan covers your daily need of Vitamin C 82% more than Pomegranate.
  • Pomegranate contains 4 times more Fiber than Longan. Pomegranate contains 4g of Fiber, while Longan contains 1.1g.

Pomegranates, raw and Longans, raw types were used in this article.

Infographic

Pomegranate 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 Calcium +900%
Contains more Iron +130.8%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Zinc +600%
Contains more Potassium +12.7%
Contains less Sodium -100%
Equal in Copper - 0.169
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +900%
Contains more Iron +130.8%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Zinc +600%
Contains more Potassium +12.7%
Contains less Sodium -100%
Equal in Copper - 0.169

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 B1 +116.1%
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 +116.1%
Contains more Vitamin C +723.5%
Contains more Vitamin B2 +164.2%
Equal in Vitamin B3 - 0.3

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.
Pomegranate Longan
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Longan Opinion
Net carbs 14.7g 14.04g Pomegranate
Protein 1.67g 1.31g Pomegranate
Fats 1.17g 0.1g Pomegranate
Carbs 18.7g 15.14g Pomegranate
Calories 83kcal 60kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Longan
Fiber 4g 1.1g Pomegranate
Calcium 10mg 1mg Pomegranate
Iron 0.3mg 0.13mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 21mg Pomegranate
Potassium 236mg 266mg Longan
Sodium 3mg 0mg Longan
Zinc 0.35mg 0.05mg Pomegranate
Copper 0.158mg 0.169mg Longan
Vitamin A 0IU IU Pomegranate
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 84mg Longan
Vitamin B1 0.067mg 0.031mg Pomegranate
Vitamin B2 0.053mg 0.14mg Longan
Vitamin B3 0.293mg 0.3mg Longan
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg mg Pomegranate
Folate 38µg µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g g Longan
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Pomegranate
27
Longan
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
8%
Longan
Carbohydrates
19%
Pomegranate
15%
Longan
Fats
5%
Pomegranate
0%
Longan

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 45)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.