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  6. Summer squash vs. Longan

Summer squash vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between Summer squash and Longan

  • Summer squash has more Manganese, while Longan has more Vitamin C, and Copper.
  • Longan covers your daily need of Vitamin C 74% more than Summer squash.
  • Summer squash contains 3 times more Manganese than Longan. While Summer squash contains 0.175mg of Manganese, Longan contains only 0.052mg.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Longans, raw.

Infographic

Summer squash 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.
Summer squash
Summer squash
7
:
3
Longan
Longan
Contains more Calcium +1400%
Contains more Iron +169.2%
Contains more Magnesium +70%
Contains more Phosphorus +81%
Contains more Zinc +480%
Contains more Manganese +236.5%
Contains less Sodium -100%
Contains more Copper +231.4%
Equal in Potassium - 266
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Longan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1400%
Contains more Iron +169.2%
Contains more Magnesium +70%
Contains more Phosphorus +81%
Contains more Zinc +480%
Contains more Manganese +236.5%
Contains less Sodium -100%
Contains more Copper +231.4%
Equal in Potassium - 266

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.
Summer squash
Summer squash
10
:
1
Longan
Longan
Contains more Vitamin B1 +54.8%
Contains more Vitamin B3 +62.3%
Contains more Vitamin C +394.1%
Equal in Vitamin B2 - 0.14
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +54.8%
Contains more Vitamin B3 +62.3%
Contains more Vitamin C +394.1%
Equal in Vitamin B2 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Longan
Longan
Contains more Fats +80%
Contains more Water +14.4%
Contains more Carbs +351.9%
Contains more Other +12.9%
Equal in Protein - 1.31
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 Fats +80%
Contains more Water +14.4%
Contains more Carbs +351.9%
Contains more Other +12.9%
Equal in Protein - 1.31

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Longan Opinion
Net carbs 2.25g 14.04g Longan
Protein 1.21g 1.31g Longan
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 15.14g Longan
Calories 16kcal 60kcal Longan
Fructose 0.95g Summer squash
Sugar 2.2g Longan
Fiber 1.1g 1.1g
Calcium 15mg 1mg Summer squash
Iron 0.35mg 0.13mg Summer squash
Magnesium 17mg 10mg Summer squash
Phosphorus 38mg 21mg Summer squash
Potassium 262mg 266mg Longan
Sodium 2mg 0mg Longan
Zinc 0.29mg 0.05mg Summer squash
Copper 0.051mg 0.169mg Longan
Manganese 0.175mg 0.052mg Summer squash
Selenium 0.2µg Summer squash
Vitamin A 200IU Summer squash
Vitamin A RAE 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 84mg Longan
Vitamin B1 0.048mg 0.031mg Summer squash
Vitamin B2 0.142mg 0.14mg Summer squash
Vitamin B3 0.487mg 0.3mg Summer squash
Vitamin B5 0.155mg Summer squash
Vitamin B6 0.218mg Summer squash
Folate 29µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg 0.034mg Longan
Isoleucine 0.042mg 0.026mg Summer squash
Leucine 0.069mg 0.054mg Summer squash
Lysine 0.065mg 0.046mg Summer squash
Methionine 0.017mg 0.013mg Summer squash
Phenylalanine 0.041mg 0.03mg Summer squash
Valine 0.053mg 0.058mg Longan
Histidine 0.025mg 0.012mg Summer squash
Saturated Fat 0.044g Longan
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
27%
Longan
Minerals Daily Need Coverage Score
12%
Summer squash
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 32)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1.4)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.044g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.