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Raspberry vs Longan - In-Depth Nutrition Comparison

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The main differences between Raspberry and Longan

  • Raspberry has more Manganese, Fiber, and Iron, however Longan has more Vitamin C, Copper, and Vitamin B2.
  • Daily need coverage for Vitamin C from Longan is 64% higher.
  • Longan has 25 times less Calcium than Raspberry. Raspberry has 25mg of Calcium, while Longan has 1mg.

Food types used in this article are Raspberries, raw and Longans, raw.

Infographic

Raspberry 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 +2400%
Contains more Iron +430.8%
Contains more Magnesium +120%
Contains more Phosphorus +38.1%
Contains more Zinc +740%
Contains more Potassium +76.2%
Contains less Sodium -100%
Contains more Copper +87.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +2400%
Contains more Iron +430.8%
Contains more Magnesium +120%
Contains more Phosphorus +38.1%
Contains more Zinc +740%
Contains more Potassium +76.2%
Contains less Sodium -100%
Contains more Copper +87.8%

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
:
2
Longan
Contains more Vitamin B3 +99.3%
Contains more Vitamin C +220.6%
Contains more Vitamin B2 +268.4%
Equal in Vitamin B1 - 0.031
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 +99.3%
Contains more Vitamin C +220.6%
Contains more Vitamin B2 +268.4%
Equal in Vitamin B1 - 0.031

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

All nutrients comparison - raw data values

Nutrient Raspberry Longan Opinion
Net carbs 5.44g 14.04g Longan
Protein 1.2g 1.31g Longan
Fats 0.65g 0.1g Raspberry
Carbs 11.94g 15.14g Longan
Calories 52kcal 60kcal Longan
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g g Longan
Fiber 6.5g 1.1g Raspberry
Calcium 25mg 1mg Raspberry
Iron 0.69mg 0.13mg Raspberry
Magnesium 22mg 10mg Raspberry
Phosphorus 29mg 21mg Raspberry
Potassium 151mg 266mg Longan
Sodium 1mg 0mg Longan
Zinc 0.42mg 0.05mg Raspberry
Copper 0.09mg 0.169mg Longan
Vitamin A 33IU IU Raspberry
Vitamin E 0.87mg mg Raspberry
Vitamin D 0IU IU Raspberry
Vitamin D 0µg µg Raspberry
Vitamin C 26.2mg 84mg Longan
Vitamin B1 0.032mg 0.031mg Raspberry
Vitamin B2 0.038mg 0.14mg Longan
Vitamin B3 0.598mg 0.3mg Raspberry
Vitamin B5 0.329mg mg Raspberry
Vitamin B6 0.055mg mg Raspberry
Folate 21µg µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Raspberry
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 0.019g g Longan
Monounsaturated Fat 0.064g g Raspberry
Polyunsaturated fat 0.375g g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
27
Longan
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
8%
Longan
Carbohydrates
12%
Raspberry
15%
Longan
Fats
3%
Raspberry
0%
Longan

Comparison summary

Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.019g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.