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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +169.2%
Contains more Calcium +2100%
Contains more Zinc +60%
Contains more Potassium +533.3%
Contains more Magnesium +42.9%
Contains more Copper +156.1%
Contains more Phosphorus +133.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +169.2%
Contains more Calcium +2100%
Contains more Zinc +60%
Contains more Potassium +533.3%
Contains more Magnesium +42.9%
Contains more Copper +156.1%
Contains more Phosphorus +133.3%
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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 280% 0% 0% 0% 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%

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 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 price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

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 Equal

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Comparison summary

Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

All nutrients comparison - raw data values

Nutrient Rambutan Longan Opinion
Calories 82 60 Rambutan
Protein 0.65 1.31 Longan
Fats 0.21 0.1 Rambutan
Vitamin C 4.9 84 Longan
Carbs 20.87 15.14 Rambutan
Cholesterol 0 0
Vitamin D
Iron 0.35 0.13 Rambutan
Calcium 22 1 Rambutan
Potassium 42 266 Longan
Magnesium 7 10 Longan
Sugar
Fiber 0.9 1.1 Longan
Copper 0.066 0.169 Longan
Zinc 0.08 0.05 Rambutan
Starch
Phosphorus 9 21 Longan
Sodium 11 0 Longan
Vitamin A 3 Rambutan
Vitamin E
Vitamin D
Vitamin B1 0.013 0.031 Longan
Vitamin B2 0.022 0.14 Longan
Vitamin B3 1.352 0.3 Rambutan
Vitamin B5 0.018 Rambutan
Vitamin B6 0.02 Rambutan
Vitamin B12 0 0
Vitamin K
Folate 8 Rambutan
Trans Fat 0 0
Saturated Fat
Monounsaturated Fat
Polyunsaturated fat
Tryptophan
Threonine 0.034 Longan
Isoleucine 0.026 Longan
Leucine 0.054 Longan
Lysine 0.046 Longan
Methionine 0.013 Longan
Phenylalanine 0.03 Longan
Valine 0.058 Longan
Histidine 0.012 Longan
Fructose

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.