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Rose hips vs. Longan — In-Depth Nutrition Comparison

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A recap on differences between rose hips and longan

  • Rose hips have more vitamin C, fiber, manganese, calcium, magnesium, iron, vitamin B3, and phosphorus; however, longan is higher in copper.
  • Rose hips cover your daily vitamin C needs 380% more than longan.
  • Longan contains 169 times less calcium than rose hips. Rose hips contain 169mg of calcium, while longan contains 1mg.
  • The glycemic index of rose hips is higher.

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

Infographic

Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Longan
2
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 MagnesiumMagnesium +590%
Contains more CalciumCalcium +16800%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +715.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +190.5%
Contains more ManganeseManganese +1861.5%
Contains more CopperCopper +49.6%
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Longan
1
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 CVitamin C +407.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +22.1%
Contains more FatsFats +240%
Contains more CarbsCarbs +152.4%
Contains more OtherOther +68.6%
Contains more WaterWater +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 hips 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 hips Longan DV% diff.
Vitamin C 426mg 84mg 380%
Fiber 24.1g 1.1g 92%
Manganese 1.02mg 0.052mg 42%
Vitamin E 5.84mg 39%
Vitamin A 217µg 24%
Vitamin K 25.9µg 22%
Calcium 169mg 1mg 17%
Vitamin B5 0.8mg 16%
Magnesium 69mg 10mg 14%
Iron 1.06mg 0.13mg 12%
Carbs 38.22g 15.14g 8%
Vitamin B6 0.076mg 6%
Vitamin B3 1.3mg 0.3mg 6%
Copper 0.113mg 0.169mg 6%
Phosphorus 61mg 21mg 6%
Calories 162kcal 60kcal 5%
Potassium 429mg 266mg 5%
Choline 12mg 2%
Zinc 0.25mg 0.05mg 2%
Vitamin B2 0.166mg 0.14mg 2%
Folate 3µg 1%
Fructose 1.16g 1%
Vitamin B1 0.016mg 0.031mg 1%
Protein 1.6g 1.31g 1%
Fats 0.34g 0.1g 0%
Net carbs 14.12g 14.04g N/A
Sugar 2.58g N/A
Sodium 4mg 0mg 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips 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
140%
Rose hips
25%
Longan
Minerals Daily Need Coverage Score
38%
Rose hips
11%
Longan

Comparison summary

Which food is richer in minerals?
Rose hips
Rose hips is relatively richer in minerals
Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Rose hips
Rose hips 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 hips - 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.