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
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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
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Calcium
+900%
Contains
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Iron
+130.8%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+71.4%
Contains
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Zinc
+600%
Contains
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Manganese
+128.8%
Contains
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Potassium
+12.7%
Contains
less
Sodium
-100%
Equal in Copper - 0.169
Contains
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Calcium
+900%
Contains
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Iron
+130.8%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+71.4%
Contains
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Zinc
+600%
Contains
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Manganese
+128.8%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Contains
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Vitamin B1
+116.1%
Contains
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Vitamin C
+723.5%
Contains
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Vitamin B2
+164.2%
Equal in Vitamin B3 - 0.3
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Vitamin B1
+116.1%
Contains
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Vitamin C
+723.5%
Contains
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Vitamin B2
+164.2%
Equal in Vitamin B3 - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.5%
Contains
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Fats
+1070%
Contains
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Carbs
+23.5%
Contains
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Other
+32.1%
Equal in Water - 82.75
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
Contains
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Protein
+27.5%
Contains
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Fats
+1070%
Contains
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Carbs
+23.5%
Contains
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Other
+32.1%
Equal in Water - 82.75
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 14.7g | 14.04g | |
Protein | 1.67g | 1.31g | |
Fats | 1.17g | 0.1g | |
Carbs | 18.7g | 15.14g | |
Calories | 83kcal | 60kcal | |
Sugar | 13.67g | ||
Fiber | 4g | 1.1g | |
Calcium | 10mg | 1mg | |
Iron | 0.3mg | 0.13mg | |
Magnesium | 12mg | 10mg | |
Phosphorus | 36mg | 21mg | |
Potassium | 236mg | 266mg | |
Sodium | 3mg | 0mg | |
Zinc | 0.35mg | 0.05mg | |
Copper | 0.158mg | 0.169mg | |
Manganese | 0.119mg | 0.052mg | |
Selenium | 0.5µg | ||
Vitamin E | 0.6mg | ||
Vitamin C | 10.2mg | 84mg | |
Vitamin B1 | 0.067mg | 0.031mg | |
Vitamin B2 | 0.053mg | 0.14mg | |
Vitamin B3 | 0.293mg | 0.3mg | |
Vitamin B5 | 0.377mg | ||
Vitamin B6 | 0.075mg | ||
Folate | 38µg | ||
Vitamin K | 16.4µg | ||
Threonine | 0.034mg | ||
Isoleucine | 0.026mg | ||
Leucine | 0.054mg | ||
Lysine | 0.046mg | ||
Methionine | 0.013mg | ||
Phenylalanine | 0.03mg | ||
Valine | 0.058mg | ||
Histidine | 0.012mg | ||
Saturated Fat | 0.12g | ||
Monounsaturated Fat | 0.093g | ||
Polyunsaturated fat | 0.079g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
16%
27%
Minerals Daily Need Coverage Score
14%
11%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Longan is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Longan contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Longan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Longan is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)