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  6. Pumpkin vs. Longan

Pumpkin vs. Longan — In-Depth Nutrition Comparison

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The main differences between pumpkin and longan

  • Pumpkin has more iron; however, longan has more vitamin C.
  • Daily need coverage for vitamin C for longan is 83% higher.
  • Longan has 6 times less iron than pumpkin. Pumpkin has 0.8mg of iron, while longan has 0.13mg.

Food types used in this article are Pumpkin, raw and Longans, raw.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Longan
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 +20%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +515.4%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +109.5%
Contains more ManganeseManganese +140.4%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +33.1%
Contains less SodiumSodium -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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Longan
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin B2Vitamin B2 +27.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Longan DV% diff.
Vitamin C 9mg 84mg 83%
Vitamin A 426µg 47%
Iron 0.8mg 0.13mg 8%
Vitamin E 1.06mg 7%
Vitamin B5 0.298mg 6%
Vitamin B6 0.061mg 5%
Copper 0.127mg 0.169mg 5%
Folate 16µg 4%
Phosphorus 44mg 21mg 3%
Carbs 6.5g 15.14g 3%
Manganese 0.125mg 0.052mg 3%
Calories 26kcal 60kcal 2%
Vitamin B3 0.6mg 0.3mg 2%
Vitamin B2 0.11mg 0.14mg 2%
Vitamin B1 0.05mg 0.031mg 2%
Zinc 0.32mg 0.05mg 2%
Fiber 0.5g 1.1g 2%
Potassium 340mg 266mg 2%
Calcium 21mg 1mg 2%
Choline 8.2mg 1%
Selenium 0.3µg 1%
Protein 1g 1.31g 1%
Vitamin K 1.1µg 1%
Fats 0.1g 0.1g 0%
Net carbs 6g 14.04g N/A
Magnesium 12mg 10mg 0%
Sugar 2.76g N/A
Sodium 1mg 0mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0.034mg 0%
Isoleucine 0.031mg 0.026mg 0%
Leucine 0.046mg 0.054mg 0%
Lysine 0.054mg 0.046mg 0%
Methionine 0.011mg 0.013mg 0%
Phenylalanine 0.032mg 0.03mg 0%
Valine 0.035mg 0.058mg 0%
Histidine 0.016mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Longan
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 OtherOther +14.3%
Contains more ProteinProtein +31%
Contains more CarbsCarbs +132.9%
~equal in Fats ~0.1g
~equal in Water ~82.75g

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.