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Raisin vs. Longan — In-Depth Nutrition Comparison

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Significant differences between raisins and longan

  • Raisins have more iron, copper, potassium, phosphorus, manganese, fiber, vitamin B1, and magnesium; however, longan is richer in vitamin C.
  • Longan covers your daily vitamin C needs 91% more than raisins.
  • Longan has 50 times less calcium than raisins. Raisins have 50mg of calcium, while longan has 1mg.
  • Raisins have a higher glycemic index. The glycemic index of raisins is 64, while the glycemic index of longan is 45.

Specific food types used in this comparison are Raisins, seedless and Longans, raw.

Infographic

Raisin 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.
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Longan
1
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 +220%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +181.6%
Contains more IronIron +1346.2%
Contains more CopperCopper +88.2%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +381%
Contains more ManganeseManganese +475%
Contains more SeleniumSelenium +∞%
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.
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +241.9%
Contains more Vitamin B3Vitamin B3 +155.3%
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 +3552.2%
Contains more Vitamin B2Vitamin B2 +12%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Longan
1
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 +134.4%
Contains more FatsFats +360%
Contains more CarbsCarbs +423%
Contains more OtherOther +165.7%
Contains more WaterWater +436.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin 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 Raisin Longan DV% diff.
Vitamin C 2.3mg 84mg 91%
Fructose 29.68g 37%
Iron 1.88mg 0.13mg 22%
Carbs 79.18g 15.14g 21%
Copper 0.318mg 0.169mg 17%
Potassium 749mg 266mg 14%
Vitamin B6 0.174mg 13%
Calories 299kcal 60kcal 12%
Manganese 0.299mg 0.052mg 11%
Phosphorus 101mg 21mg 11%
Fiber 3.7g 1.1g 10%
Vitamin B1 0.106mg 0.031mg 6%
Calcium 50mg 1mg 5%
Magnesium 32mg 10mg 5%
Protein 3.07g 1.31g 4%
Vitamin K 3.5µg 3%
Vitamin B3 0.766mg 0.3mg 3%
Zinc 0.22mg 0.05mg 2%
Vitamin B5 0.095mg 2%
Choline 11.1mg 2%
Folate 5µg 1%
Vitamin B2 0.125mg 0.14mg 1%
Selenium 0.6µg 1%
Fats 0.46g 0.1g 1%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Net carbs 75.48g 14.04g N/A
Sugar 59.19g N/A
Sodium 11mg 0mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0.034mg 0%
Isoleucine 0.057mg 0.026mg 0%
Leucine 0.096mg 0.054mg 0%
Lysine 0.084mg 0.046mg 0%
Methionine 0.021mg 0.013mg 0%
Phenylalanine 0.065mg 0.03mg 0%
Valine 0.083mg 0.058mg 0%
Histidine 0.072mg 0.012mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Raisin
25%
Longan
Minerals Daily Need Coverage Score
37%
Raisin
11%
Longan

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 19)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.