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Raisin vs Longan - In-Depth Nutrition Comparison

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Significant differences between Raisin and Longan

  • Raisin has 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 Raisin.
  • Longan has 50 times less Calcium than Raisin. Raisin has 50mg of Calcium, while Longan has 1mg.

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

Infographic

Raisin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
7
:
1
Longan
Contains more Calcium +4900%
Contains more Iron +1346.2%
Contains more Magnesium +220%
Contains more Phosphorus +381%
Contains more Potassium +181.6%
Contains more Zinc +340%
Contains more Copper +88.2%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +4900%
Contains more Iron +1346.2%
Contains more Magnesium +220%
Contains more Phosphorus +381%
Contains more Potassium +181.6%
Contains more Zinc +340%
Contains more Copper +88.2%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
9
:
2
Longan
Contains more Vitamin B1 +241.9%
Contains more Vitamin B3 +155.3%
Contains more Vitamin C +3552.2%
Contains more Vitamin B2 +12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 +241.9%
Contains more Vitamin B3 +155.3%
Contains more Vitamin C +3552.2%
Contains more Vitamin B2 +12%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 75.48g 14.04g Raisin
Protein 3.07g 1.31g Raisin
Fats 0.46g 0.1g Raisin
Carbs 79.18g 15.14g Raisin
Calories 299kcal 60kcal Raisin
Starch 2.7g g Raisin
Fructose 29.68g g Raisin
Sugar 59.19g g Longan
Fiber 3.7g 1.1g Raisin
Calcium 50mg 1mg Raisin
Iron 1.88mg 0.13mg Raisin
Magnesium 32mg 10mg Raisin
Phosphorus 101mg 21mg Raisin
Potassium 749mg 266mg Raisin
Sodium 11mg 0mg Longan
Zinc 0.22mg 0.05mg Raisin
Copper 0.318mg 0.169mg Raisin
Vitamin A 0IU IU Raisin
Vitamin E 0.12mg mg Raisin
Vitamin D 0IU IU Raisin
Vitamin D 0µg µg Raisin
Vitamin C 2.3mg 84mg Longan
Vitamin B1 0.106mg 0.031mg Raisin
Vitamin B2 0.125mg 0.14mg Longan
Vitamin B3 0.766mg 0.3mg Raisin
Vitamin B5 0.095mg mg Raisin
Vitamin B6 0.174mg mg Raisin
Folate 5µg µg Raisin
Vitamin B12 0µg 0µg
Vitamin K 3.5µg µg Raisin
Tryptophan 0.05mg mg Raisin
Threonine 0.077mg 0.034mg Raisin
Isoleucine 0.057mg 0.026mg Raisin
Leucine 0.096mg 0.054mg Raisin
Lysine 0.084mg 0.046mg Raisin
Methionine 0.021mg 0.013mg Raisin
Phenylalanine 0.065mg 0.03mg Raisin
Valine 0.083mg 0.058mg Raisin
Histidine 0.072mg 0.012mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g g Longan
Monounsaturated Fat 0.051g g Raisin
Polyunsaturated fat 0.037g g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
27
Longan
Mineral Summary Score
41
Raisin
13
Longan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Raisin
8%
Longan
Carbohydrates
79%
Raisin
15%
Longan
Fats
2%
Raisin
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.