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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Longan
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
17%
Tamarind
8%
Longan
Carbohydrates
63%
Tamarind
15%
Longan
Fats
3%
Tamarind
0%
Longan

Comparison summary table

Pay attention at 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
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Sugars?
Longan
Longan contains less Sugars (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 lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 23)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tamarind Longan Opinion
Calories 239 60 Tamarind
Protein 2.8 1.31 Tamarind
Fats 0.6 0.1 Tamarind
Vitamin C 3.5 84 Longan
Carbs 62.5 15.14 Tamarind
Cholesterol 0 0
Vitamin D 0 Tamarind
Iron 2.8 0.13 Tamarind
Calcium 74 1 Tamarind
Potassium 628 266 Tamarind
Magnesium 92 10 Tamarind
Sugars 38.8 Longan
Fiber 5.1 1.1 Tamarind
Copper 0.086 0.169 Longan
Zinc 0.1 0.05 Tamarind
Starch
Phosphorus 113 21 Tamarind
Sodium 28 0 Longan
Vitamin A 30 Tamarind
Vitamin E 0.1 Tamarind
Vitamin D 0 Tamarind
Vitamin B1 0.428 0.031 Tamarind
Vitamin B2 0.152 0.14 Tamarind
Vitamin B3 1.938 0.3 Tamarind
Vitamin B5 0.143 Tamarind
Vitamin B6 0.066 Tamarind
Vitamin B12 0 0
Vitamin K 2.8 Tamarind
Folate 14 Tamarind
Trans Fat 0 0
Saturated Fat 0.272 Longan
Monounsaturated Fat 0.181 Tamarind
Polyunsaturated fat 0.059 Tamarind
Tryptophan 0.018 Tamarind
Threonine 0.034 Longan
Isoleucine 0.026 Longan
Leucine 0.054 Longan
Lysine 0.139 0.046 Tamarind
Methionine 0.014 0.013 Tamarind
Phenylalanine 0.03 Longan
Valine 0.058 Longan
Histidine 0.012 Longan
Fructose

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 of 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.