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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
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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 more Calcium +900%
Contains more Iron +130.8%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Zinc +600%
Contains more Manganese +128.8%
Contains more Potassium +12.7%
Contains less Sodium -100%
Equal in Copper - 0.169
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +900%
Contains more Iron +130.8%
Contains more Magnesium +20%
Contains more Phosphorus +71.4%
Contains more Zinc +600%
Contains more Manganese +128.8%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.5%
Contains more Fats +1070%
Contains more Carbs +23.5%
Contains more Other +32.1%
Equal in Water - 82.75
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +27.5%
Contains more Fats +1070%
Contains more Carbs +23.5%
Contains more 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.
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
Sugar 13.67g 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
Manganese 0.119mg 0.052mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin E 0.6mg 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 Pomegranate
Vitamin B6 0.075mg Pomegranate
Folate 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan
Saturated Fat 0.12g Longan
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g 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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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%
Pomegranate
27%
Longan
Minerals Daily Need Coverage Score
14%
Pomegranate
11%
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

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. 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.