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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2100%
Contains more Iron +169.2%
Contains more Zinc +60%
Contains more Magnesium +42.9%
Contains more Phosphorus +133.3%
Contains more Potassium +533.3%
Contains less Sodium -100%
Contains more Copper +156.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +2100%
Contains more Iron +169.2%
Contains more Zinc +60%
Contains more Magnesium +42.9%
Contains more Phosphorus +133.3%
Contains more Potassium +533.3%
Contains less Sodium -100%
Contains more Copper +156.1%

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
:
3
Longan
Contains more Vitamin B3 +350.7%
Contains more Vitamin C +1614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +536.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
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 B3 +350.7%
Contains more Vitamin C +1614.3%
Contains more Vitamin B1 +138.5%
Contains more Vitamin B2 +536.4%

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.
Rambutan Longan
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rambutan Longan Opinion
Net carbs 19.97g 14.04g Rambutan
Protein 0.65g 1.31g Longan
Fats 0.21g 0.1g Rambutan
Carbs 20.87g 15.14g Rambutan
Calories 82kcal 60kcal Rambutan
Starch g g
Fructose g g
Sugar g g
Fiber 0.9g 1.1g Longan
Calcium 22mg 1mg Rambutan
Iron 0.35mg 0.13mg Rambutan
Magnesium 7mg 10mg Longan
Phosphorus 9mg 21mg Longan
Potassium 42mg 266mg Longan
Sodium 11mg 0mg Longan
Zinc 0.08mg 0.05mg Rambutan
Copper 0.066mg 0.169mg Longan
Vitamin A 3IU IU Rambutan
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 4.9mg 84mg Longan
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 mg Rambutan
Vitamin B6 0.02mg mg Rambutan
Folate 8µg µg Rambutan
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg mg
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine mg 0.046mg Longan
Methionine mg 0.013mg Longan
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan 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
5
Rambutan
27
Longan
Mineral Summary Score
7
Rambutan
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
4%
Rambutan
8%
Longan
Carbohydrates
21%
Rambutan
15%
Longan
Fats
1%
Rambutan
0%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.