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  6. Flax seeds vs. Longan

Flax seeds vs. Longan — In-Depth Nutrition Comparison

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Important differences between flax seeds and longan

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, zinc, and calcium; however, longan is richer in vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 134% more.
  • Flax seeds contain 255 times more calcium than longan. Flax seeds contain 255mg of calcium, while longan contains 1mg.

The food varieties used in the comparison are Seeds, flaxseed and Longans, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Longan
Longan
1
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 +3820%
Contains more CalciumCalcium +25400%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +4307.7%
Contains more CopperCopper +621.9%
Contains more ZincZinc +8580%
Contains more PhosphorusPhosphorus +2957.1%
Contains more ManganeseManganese +4673.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Longan
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5203.2%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +926.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13900%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Longan DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 0.031mg 134%
Copper 1.22mg 0.169mg 117%
Manganese 2.482mg 0.052mg 106%
Fiber 27.3g 1.1g 105%
Vitamin C 0.6mg 84mg 93%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 21mg 89%
Iron 5.73mg 0.13mg 70%
Fats 42.16g 0.1g 65%
Selenium 25.4µg 46%
Zinc 4.34mg 0.05mg 39%
Vitamin B6 0.473mg 36%
Protein 18.29g 1.31g 34%
Calcium 255mg 1mg 25%
Calories 534kcal 60kcal 24%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 19%
Saturated fat 3.663g 17%
Vitamin B3 3.08mg 0.3mg 17%
Potassium 813mg 266mg 16%
Choline 78.7mg 14%
Carbs 28.88g 15.14g 5%
Vitamin K 4.3µg 4%
Vitamin B2 0.161mg 0.14mg 2%
Vitamin E 0.31mg 2%
Sodium 30mg 0mg 1%
Net carbs 1.58g 14.04g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0.034mg 0%
Isoleucine 0.896mg 0.026mg 0%
Leucine 1.235mg 0.054mg 0%
Lysine 0.862mg 0.046mg 0%
Methionine 0.37mg 0.013mg 0%
Phenylalanine 0.957mg 0.03mg 0%
Valine 1.072mg 0.058mg 0%
Histidine 0.472mg 0.012mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Longan
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 +1296.2%
Contains more FatsFats +42060%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +430%
Contains more WaterWater +1088.9%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.