Sweet potato vs. Longan — In-Depth Nutrition Comparison
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How are sweet potato and longan different?
- Sweet potato is higher in manganese, fiber, and iron; however, longan is richer in vitamin C and vitamin B2.
- Daily need coverage for vitamin C for longan is 91% higher.
- Sweet potato contains 30 times more calcium than longan. While sweet potato contains 30mg of calcium, longan contains only 1mg.
- Longan has a lower glycemic index (45) than sweet potato (70).
Sweet potato, raw, unprepared and Longans, raw are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +369.2% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +123.8% |
| Contains more ManganeseManganese | +396.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +11.9% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.6% |
| Contains more Vitamin B3Vitamin B3 | +85.7% |
| 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 | +3400% |
| Contains more Vitamin B2Vitamin B2 | +129.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2.4mg | 84mg | 91% |
| Vitamin A | 709µg | 79% | |
| Vitamin B5 | 0.8mg | 16% | |
| Vitamin B6 | 0.209mg | 16% | |
| Manganese | 0.258mg | 0.052mg | 9% |
| Fiber | 3g | 1.1g | 8% |
| Iron | 0.61mg | 0.13mg | 6% |
| Vitamin B2 | 0.061mg | 0.14mg | 6% |
| Starch | 12.65g | 5% | |
| Phosphorus | 47mg | 21mg | 4% |
| Magnesium | 25mg | 10mg | 4% |
| Vitamin B1 | 0.078mg | 0.031mg | 4% |
| Calcium | 30mg | 1mg | 3% |
| Folate | 11µg | 3% | |
| Potassium | 337mg | 266mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin B3 | 0.557mg | 0.3mg | 2% |
| Copper | 0.151mg | 0.169mg | 2% |
| Zinc | 0.3mg | 0.05mg | 2% |
| Sodium | 55mg | 0mg | 2% |
| Vitamin E | 0.26mg | 2% | |
| Carbs | 20.12g | 15.14g | 2% |
| Choline | 12.3mg | 2% | |
| Calories | 86kcal | 60kcal | 1% |
| Protein | 1.57g | 1.31g | 1% |
| Selenium | 0.6µg | 1% | |
| Fructose | 0.7g | 1% | |
| Fats | 0.05g | 0.1g | 0% |
| Net carbs | 17.12g | 14.04g | N/A |
| Sugar | 4.18g | N/A | |
| Saturated fat | 0.018g | 0% | |
| Monounsaturated fat | 0.001g | 0% | |
| Polyunsaturated fat | 0.014g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0.034mg | 0% |
| Isoleucine | 0.055mg | 0.026mg | 0% |
| Leucine | 0.092mg | 0.054mg | 0% |
| Lysine | 0.066mg | 0.046mg | 0% |
| Methionine | 0.029mg | 0.013mg | 0% |
| Phenylalanine | 0.089mg | 0.03mg | 0% |
| Valine | 0.086mg | 0.058mg | 0% |
| Histidine | 0.031mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +19.8% |
| Contains more CarbsCarbs | +32.9% |
| Contains more OtherOther | +40% |
| Contains more FatsFats | +100% |
~equal in
Water
~82.75g