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Rose hip vs. Longan — In-Depth Nutrition Comparison

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A recap on differences between Rose hip and Longan

  • Rose hip has more Vitamin C, Fiber, Manganese, Calcium, Magnesium, Iron, Vitamin B3, and Phosphorus, however, Longan is higher in Copper.
  • Rose hip covers your daily Vitamin C needs 380% more than Longan.
  • Longan contains 169 times less Calcium than Rose hip. Rose hip contains 169mg of Calcium, while Longan contains 1mg.

Food varieties used in this article are Rose Hips, wild (Northern Plains Indians) and Longans, raw.

Infographic

Rose hip 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +16800%
Contains more Iron +715.4%
Contains more Magnesium +590%
Contains more Phosphorus +190.5%
Contains more Potassium +61.3%
Contains more Zinc +400%
Contains more Manganese +1861.5%
Contains less Sodium -100%
Contains more Copper +49.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +16800%
Contains more Iron +715.4%
Contains more Magnesium +590%
Contains more Phosphorus +190.5%
Contains more Potassium +61.3%
Contains more Zinc +400%
Contains more Manganese +1861.5%
Contains less Sodium -100%
Contains more Copper +49.6%

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.
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2
Longan
Contains more Vitamin C +407.1%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +333.3%
Contains more Vitamin B1 +93.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 7% 65%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +407.1%
Contains more Vitamin B2 +18.6%
Contains more Vitamin B3 +333.3%
Contains more Vitamin B1 +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.1%
Contains more Fats +240%
Contains more Carbs +152.4%
Contains more Other +68.6%
Contains more Water +41.1%
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Protein +22.1%
Contains more Fats +240%
Contains more Carbs +152.4%
Contains more Other +68.6%
Contains more Water +41.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hip Longan
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Rose hip Longan Opinion
Net carbs 14.12g 14.04g Rose hip
Protein 1.6g 1.31g Rose hip
Fats 0.34g 0.1g Rose hip
Carbs 38.22g 15.14g Rose hip
Calories 162kcal 60kcal Rose hip
Fructose 1.16g Rose hip
Sugar 2.58g Longan
Fiber 24.1g 1.1g Rose hip
Calcium 169mg 1mg Rose hip
Iron 1.06mg 0.13mg Rose hip
Magnesium 69mg 10mg Rose hip
Phosphorus 61mg 21mg Rose hip
Potassium 429mg 266mg Rose hip
Sodium 4mg 0mg Longan
Zinc 0.25mg 0.05mg Rose hip
Copper 0.113mg 0.169mg Longan
Manganese 1.02mg 0.052mg Rose hip
Vitamin A 4345IU Rose hip
Vitamin A RAE 217µg Rose hip
Vitamin E 5.84mg Rose hip
Vitamin C 426mg 84mg Rose hip
Vitamin B1 0.016mg 0.031mg Longan
Vitamin B2 0.166mg 0.14mg Rose hip
Vitamin B3 1.3mg 0.3mg Rose hip
Vitamin B5 0.8mg Rose hip
Vitamin B6 0.076mg Rose hip
Folate 3µg Rose hip
Choline 12mg Rose hip
Vitamin K 25.9µg Rose hip
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
Rose hip Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
154%
Rose hip
25%
Longan
Minerals Daily Need Coverage Score
38%
Rose hip
11%
Longan

Comparison summary

Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 19)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.6)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.