Quinoa vs. Longan — In-Depth Nutrition Comparison
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How are quinoa and longan different?
- Quinoa is higher in manganese, phosphorus, iron, magnesium, zinc, fiber, and vitamin B1; however, longan is richer in vitamin C.
- Daily need coverage for vitamin C for longan is 93% higher.
- Quinoa contains 22 times more zinc than longan. While quinoa contains 1.09mg of zinc, longan contains only 0.05mg.
Quinoa, cooked and Longans, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +540% |
| Contains more CalciumCalcium | +1600% |
| Contains more IronIron | +1046.2% |
| Contains more CopperCopper | +13.6% |
| Contains more ZincZinc | +2080% |
| Contains more PhosphorusPhosphorus | +623.8% |
| Contains more ManganeseManganese | +1113.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +54.7% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +245.2% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Manganese | 0.631mg | 0.052mg | 25% |
| Phosphorus | 152mg | 21mg | 19% |
| Iron | 1.49mg | 0.13mg | 17% |
| Magnesium | 64mg | 10mg | 13% |
| Folate | 42µg | 11% | |
| Vitamin B6 | 0.123mg | 9% | |
| Zinc | 1.09mg | 0.05mg | 9% |
| Polyunsaturated fat | 1.078g | 7% | |
| Fiber | 2.8g | 1.1g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.107mg | 0.031mg | 6% |
| Protein | 4.4g | 1.31g | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Calories | 120kcal | 60kcal | 3% |
| Fats | 1.92g | 0.1g | 3% |
| Copper | 0.192mg | 0.169mg | 3% |
| Potassium | 172mg | 266mg | 3% |
| Vitamin B2 | 0.11mg | 0.14mg | 2% |
| Calcium | 17mg | 1mg | 2% |
| Carbs | 21.3g | 15.14g | 2% |
| Vitamin B3 | 0.412mg | 0.3mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 18.5g | 14.04g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0.034mg | 0% |
| Isoleucine | 0.157mg | 0.026mg | 0% |
| Leucine | 0.261mg | 0.054mg | 0% |
| Lysine | 0.239mg | 0.046mg | 0% |
| Methionine | 0.096mg | 0.013mg | 0% |
| Phenylalanine | 0.185mg | 0.03mg | 0% |
| Valine | 0.185mg | 0.058mg | 0% |
| Histidine | 0.127mg | 0.012mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +235.9% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +40.7% |
| Contains more WaterWater | +15.6% |
~equal in
Other
~0.7g
