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Tamarind vs Longan - In-Depth Nutrition Comparison

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The main differences between Tamarind and Longan

  • Tamarind has more Iron, Vitamin B1, Magnesium, Fiber, Phosphorus, Potassium, Vitamin B3, and Calcium, however Longan has more Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Longan is 89% higher.
  • Longan has 74 times less Calcium than Tamarind. Tamarind has 74mg of Calcium, while Longan has 1mg.

Food types used in this article are Tamarinds, raw and Longans, raw.

Infographic

Tamarind 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 +2053.8%
Contains more Calcium +7300%
Contains more Potassium +136.1%
Contains more Magnesium +820%
Contains more Zinc +100%
Contains more Phosphorus +438.1%
Contains more Copper +96.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 23% 56% 66% 29% 3% 49% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 1% 24% 8% 57% 2% 9% 0%
Contains more Iron +2053.8%
Contains more Calcium +7300%
Contains more Potassium +136.1%
Contains more Magnesium +820%
Contains more Zinc +100%
Contains more Phosphorus +438.1%
Contains more Copper +96.5%
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
:
1
Longan
Contains more Vitamin B1 +1280.6%
Contains more Vitamin B3 +546%
Contains more Vitamin C +2300%
Equal in Vitamin B2 - 0.14
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 12% 2% 2% 0% 108% 36% 37% 9% 16% 0% 7% 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 B1 +1280.6%
Contains more Vitamin B3 +546%
Contains more Vitamin C +2300%
Equal in Vitamin B2 - 0.14

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

All nutrients comparison - raw data values

Nutrient Tamarind Longan Opinion
Calories 239kcal 60kcal Tamarind
Protein 2.8g 1.31g Tamarind
Fats 0.6g 0.1g Tamarind
Vitamin C 3.5mg 84mg Longan
Net carbs 57.4g 14.04g Tamarind
Carbs 62.5g 15.14g Tamarind
Cholesterol 0mg 0mg
Vitamin D 0IU IU Tamarind
Iron 2.8mg 0.13mg Tamarind
Calcium 74mg 1mg Tamarind
Potassium 628mg 266mg Tamarind
Magnesium 92mg 10mg Tamarind
Sugar 38.8g g Longan
Fiber 5.1g 1.1g Tamarind
Copper 0.086mg 0.169mg Longan
Zinc 0.1mg 0.05mg Tamarind
Starch g g
Phosphorus 113mg 21mg Tamarind
Sodium 28mg 0mg Longan
Vitamin A 30IU IU Tamarind
Vitamin E 0.1mg mg Tamarind
Vitamin D 0µg µg Tamarind
Vitamin B1 0.428mg 0.031mg Tamarind
Vitamin B2 0.152mg 0.14mg Tamarind
Vitamin B3 1.938mg 0.3mg Tamarind
Vitamin B5 0.143mg mg Tamarind
Vitamin B6 0.066mg mg Tamarind
Vitamin B12 0µg 0µg
Vitamin K 2.8µg µg Tamarind
Folate 14µg µg Tamarind
Trans Fat 0g 0g
Saturated Fat 0.272g g Longan
Monounsaturated Fat 0.181g g Tamarind
Polyunsaturated fat 0.059g g Tamarind
Tryptophan 0.018mg mg Tamarind
Threonine mg 0.034mg Longan
Isoleucine mg 0.026mg Longan
Leucine mg 0.054mg Longan
Lysine 0.139mg 0.046mg Tamarind
Methionine 0.014mg 0.013mg Tamarind
Phenylalanine mg 0.03mg Longan
Valine mg 0.058mg Longan
Histidine mg 0.012mg Longan
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind 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
20
Tamarind
27
Longan
Mineral Summary Score
41
Tamarind
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
17%
Tamarind
8%
Longan
Carbohydrates
63%
Tamarind
15%
Longan
Fats
3%
Tamarind
0%
Longan

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.