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Sapodilla vs Longan - In-Depth Nutrition Comparison

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A recap on differences between Sapodilla and Longan

  • Sapodilla has more Fiber, and Iron, however Longan is higher in Vitamin C, Vitamin B2, and Copper.
  • Longan covers your daily Vitamin C needs 77% more than Sapodilla.
  • Longan contains 6 times less Iron than Sapodilla. Sapodilla contains 0.8mg of Iron, while Longan contains 0.13mg.

Food varieties used in this article are Sapodilla, raw and Longans, raw.

Infographic

Sapodilla 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 Iron +515.4%
Contains more Calcium +2000%
Contains more Magnesium +20%
Contains more Zinc +100%
Contains more Potassium +37.8%
Contains more Copper +96.5%
Contains more Phosphorus +75%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 18% 9% 29% 3% 6% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +515.4%
Contains more Calcium +2000%
Contains more Magnesium +20%
Contains more Zinc +100%
Contains more Potassium +37.8%
Contains more Copper +96.5%
Contains more Phosphorus +75%
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
:
4
Longan
Contains more Vitamin C +471.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 4% 0% 0% 0% 5% 4% 16% 9% 0% 0% 11%
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 C +471.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +600%
Contains more Vitamin B3 +50%

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

All nutrients comparison - raw data values

Nutrient Sapodilla Longan Opinion
Calories 83kcal 60kcal Sapodilla
Protein 0.44g 1.31g Longan
Fats 1.1g 0.1g Sapodilla
Vitamin C 14.7mg 84mg Longan
Net carbs 14.66g 14.04g Sapodilla
Carbs 19.96g 15.14g Sapodilla
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.8mg 0.13mg Sapodilla
Calcium 21mg 1mg Sapodilla
Potassium 193mg 266mg Longan
Magnesium 12mg 10mg Sapodilla
Sugar g g
Fiber 5.3g 1.1g Sapodilla
Copper 0.086mg 0.169mg Longan
Zinc 0.1mg 0.05mg Sapodilla
Starch g g
Phosphorus 12mg 21mg Longan
Sodium 12mg 0mg Longan
Vitamin A 60IU IU Sapodilla
Vitamin E mg mg
Vitamin D µg µg
Vitamin B1 0mg 0.031mg Longan
Vitamin B2 0.02mg 0.14mg Longan
Vitamin B3 0.2mg 0.3mg Longan
Vitamin B5 0.252mg mg Sapodilla
Vitamin B6 0.037mg mg Sapodilla
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 14µg µg Sapodilla
Trans Fat 0g 0g
Saturated Fat 0.194g g Longan
Monounsaturated Fat 0.521g g Sapodilla
Polyunsaturated fat 0.011g g Sapodilla
Tryptophan 0.005mg mg Sapodilla
Threonine 0.012mg 0.034mg Longan
Isoleucine 0.015mg 0.026mg Longan
Leucine 0.024mg 0.054mg Longan
Lysine 0.039mg 0.046mg Longan
Methionine 0.003mg 0.013mg Longan
Phenylalanine 0.013mg 0.03mg Longan
Valine 0.016mg 0.058mg Longan
Histidine 0.016mg 0.012mg Sapodilla
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8
Sapodilla
27
Longan
Mineral Summary Score
13
Sapodilla
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
3%
Sapodilla
8%
Longan
Carbohydrates
20%
Sapodilla
15%
Longan
Fats
5%
Sapodilla
0%
Longan

Comparison summary

Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 8)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1.4)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.194g)
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 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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.