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Potato salad vs. Longan — In-Depth Nutrition Comparison

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What are the main differences between potato salad and longan?

  • Potato salad is richer in iron, yet longan is richer in vitamin C, vitamin B2, and copper.
  • Longan's daily need coverage for vitamin C is 82% higher.

We used Potato salad, home-prepared and Longans, raw types in this comparison.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1800%
Contains more IronIron +400%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +147.6%
Contains more ManganeseManganese +94.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +43.2%
Contains less SodiumSodium -100%
~equal in Potassium ~266mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Longan
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +148.4%
Contains more Vitamin B3Vitamin B3 +196.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +740%
Contains more Vitamin B2Vitamin B2 +133.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +104.6%
Contains more FatsFats +8100%
Contains more OtherOther +178.6%
Contains more CarbsCarbs +35.5%
~equal in Water ~82.75g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato salad Longan
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Potato salad Longan DV% diff.
Vitamin C 10mg 84mg 82%
Polyunsaturated fat 3.737g 25%
Sodium 529mg 0mg 23%
Cholesterol 68mg 0mg 23%
Fats 8.2g 0.1g 12%
Vitamin B6 0.141mg 11%
Vitamin B5 0.534mg 11%
Selenium 4.1µg 7%
Iron 0.65mg 0.13mg 7%
Monounsaturated fat 2.48g 6%
Saturated fat 1.429g 6%
Copper 0.118mg 0.169mg 6%
Vitamin B2 0.06mg 0.14mg 6%
Vitamin B3 0.89mg 0.3mg 4%
Vitamin B1 0.077mg 0.031mg 4%
Calories 143kcal 60kcal 4%
Vitamin A 32µg 4%
Phosphorus 52mg 21mg 4%
Protein 2.68g 1.31g 3%
Folate 7µg 2%
Zinc 0.31mg 0.05mg 2%
Manganese 0.101mg 0.052mg 2%
Calcium 19mg 1mg 2%
Magnesium 15mg 10mg 1%
Carbs 11.17g 15.14g 1%
Fiber 1.3g 1.1g 1%
Net carbs 9.87g 14.04g N/A
Potassium 254mg 266mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0.034mg 0%
Isoleucine 0.141mg 0.026mg 0%
Leucine 0.202mg 0.054mg 0%
Lysine 0.171mg 0.046mg 0%
Methionine 0.066mg 0.013mg 0%
Phenylalanine 0.135mg 0.03mg 0%
Valine 0.172mg 0.058mg 0%
Histidine 0.062mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
13%
Potato salad
25%
Longan
Minerals Daily Need Coverage Score
24%
Potato salad
11%
Longan

Comparison summary

Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1.4)
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 529mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 1.429g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.