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  6. Sesame vs. Longan

Sesame vs. Longan — In-Depth Nutrition Comparison

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A recap on differences between Sesame and Longan

  • Sesame has more Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, and Fiber, however, Longan is higher in Vitamin C.
  • Sesame covers your daily Copper needs 435% more than Longan.
  • Longan contains 975 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Longan contains 1mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Longans, raw.

Infographic

Sesame 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.
Sesame
Sesame
9
:
1
Longan
Longan
Contains more Calcium +97400%
Contains more Iron +11092.3%
Contains more Magnesium +3410%
Contains more Phosphorus +2895.2%
Contains more Potassium +75.9%
Contains more Zinc +15400%
Contains more Copper +2315.4%
Contains more Manganese +4630.8%
Contains less Sodium -100%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +97400%
Contains more Iron +11092.3%
Contains more Magnesium +3410%
Contains more Phosphorus +2895.2%
Contains more Potassium +75.9%
Contains more Zinc +15400%
Contains more Copper +2315.4%
Contains more Manganese +4630.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
10
:
1
Longan
Longan
Contains more Vitamin B1 +2451.6%
Contains more Vitamin B2 +76.4%
Contains more Vitamin B3 +1405%
Contains more Vitamin C +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Longan
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 B1 +2451.6%
Contains more Vitamin B2 +76.4%
Contains more Vitamin B3 +1405%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Longan
Longan
Contains more Protein +1253.4%
Contains more Fats +49570%
Contains more Carbs +54.9%
Contains more Other +537.1%
Contains more Water +1664.4%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Longan
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 +1253.4%
Contains more Fats +49570%
Contains more Carbs +54.9%
Contains more Other +537.1%
Contains more Water +1664.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Longan Opinion
Net carbs 11.65g 14.04g Longan
Protein 17.73g 1.31g Sesame
Fats 49.67g 0.1g Sesame
Carbs 23.45g 15.14g Sesame
Calories 573kcal 60kcal Sesame
Sugar 0.3g Longan
Fiber 11.8g 1.1g Sesame
Calcium 975mg 1mg Sesame
Iron 14.55mg 0.13mg Sesame
Magnesium 351mg 10mg Sesame
Phosphorus 629mg 21mg Sesame
Potassium 468mg 266mg Sesame
Sodium 11mg 0mg Longan
Zinc 7.75mg 0.05mg Sesame
Copper 4.082mg 0.169mg Sesame
Manganese 2.46mg 0.052mg Sesame
Selenium 34.4µg Sesame
Vitamin A 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 0mg 84mg Longan
Vitamin B1 0.791mg 0.031mg Sesame
Vitamin B2 0.247mg 0.14mg Sesame
Vitamin B3 4.515mg 0.3mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 97µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg 0.034mg Sesame
Isoleucine 0.763mg 0.026mg Sesame
Leucine 1.358mg 0.054mg Sesame
Lysine 0.569mg 0.046mg Sesame
Methionine 0.586mg 0.013mg Sesame
Phenylalanine 0.94mg 0.03mg Sesame
Valine 0.99mg 0.058mg Sesame
Histidine 0.522mg 0.012mg Sesame
Saturated Fat 6.957g Longan
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
27%
Longan
Minerals Daily Need Coverage Score
348%
Sesame
11%
Longan

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 45)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.