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Rambutan vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Rambutan and Longan

  • Rambutan has more Manganese, and Vitamin B3, while Longan has more Vitamin C, Copper, Vitamin B2, and Potassium.
  • Longan covers your daily need of Vitamin C 88% more than Rambutan.
  • Rambutan contains 22 times more Calcium than Longan. While Rambutan contains 22mg of Calcium, Longan contains only 1mg.

These are the specific foods used in this comparison Rambutan, canned, syrup pack and Longans, raw.

Infographic

Rambutan 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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Longan
5
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 CalciumCalcium +2100%
Contains more IronIron +169.2%
Contains more ZincZinc +60%
Contains more ManganeseManganese +559.6%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +533.3%
Contains more CopperCopper +156.1%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -100%
~equal in Selenium ~µg

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 16% 0.18% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Longan
3
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 B3Vitamin B3 +350.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin B1Vitamin B1 +138.5%
Contains more Vitamin B2Vitamin B2 +536.4%
~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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +110%
Contains more CarbsCarbs +37.8%
Contains more ProteinProtein +101.5%
Contains more OtherOther +204.3%
~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.
Rambutan Longan
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rambutan Longan Opinion
Calories 82kcal 60kcal Rambutan
Protein 0.65g 1.31g Longan
Fats 0.21g 0.1g Rambutan
Vitamin C 4.9mg 84mg Longan
Net carbs 19.97g 14.04g Rambutan
Carbs 20.87g 15.14g Rambutan
Magnesium 7mg 10mg Longan
Calcium 22mg 1mg Rambutan
Potassium 42mg 266mg Longan
Iron 0.35mg 0.13mg Rambutan
Fiber 0.9g 1.1g Longan
Copper 0.066mg 0.169mg Longan
Zinc 0.08mg 0.05mg Rambutan
Phosphorus 9mg 21mg Longan
Sodium 11mg 0mg Longan
Vitamin A 3IU Rambutan
Manganese 0.343mg 0.052mg Rambutan
Vitamin B1 0.013mg 0.031mg Longan
Vitamin B2 0.022mg 0.14mg Longan
Vitamin B3 1.352mg 0.3mg Rambutan
Vitamin B5 0.018mg Rambutan
Vitamin B6 0.02mg Rambutan
Folate 8µg Rambutan
Threonine 0.034mg Longan
Isoleucine 0.026mg Longan
Leucine 0.054mg Longan
Lysine 0.046mg Longan
Methionine 0.013mg Longan
Phenylalanine 0.03mg Longan
Valine 0.058mg Longan
Histidine 0.012mg Longan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan 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
5%
Rambutan
25%
Longan
Minerals Daily Need Coverage Score
10%
Rambutan
11%
Longan

Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 14)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.