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Watercress vs. Longan — In-Depth Nutrition Comparison

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Summary of differences between watercress and longan

  • Watercress has more calcium, manganese, and phosphorus, while longan has more vitamin C and copper.
  • Longan covers your daily need for vitamin C, 46% more than watercress.
  • Watercress contains 120 times more calcium than longan. While watercress contains 120mg of calcium, longan contains only 1mg.
  • Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of longan is 45.

These are the specific foods used in this comparison Watercress, raw and Longans, raw.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +11900%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +53.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +369.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +119.5%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Longan
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +190.3%
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 +95.3%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +75.6%
Contains more WaterWater +14.9%
Contains more OtherOther +71.4%
Contains more CarbsCarbs +1073.6%
~equal in Fats ~0.1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress 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 Watercress Longan DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 84mg 46%
Vitamin A 160µg 18%
Calcium 120mg 1mg 12%
Vitamin B6 0.129mg 10%
Copper 0.077mg 0.169mg 10%
Manganese 0.244mg 0.052mg 8%
Vitamin E 1mg 7%
Phosphorus 60mg 21mg 6%
Vitamin B5 0.31mg 6%
Carbs 1.29g 15.14g 5%
Vitamin B1 0.09mg 0.031mg 5%
Magnesium 21mg 10mg 3%
Vitamin B2 0.12mg 0.14mg 2%
Folate 9µg 2%
Protein 2.3g 1.31g 2%
Selenium 0.9µg 2%
Choline 9mg 2%
Calories 11kcal 60kcal 2%
Sodium 41mg 0mg 2%
Fiber 0.5g 1.1g 2%
Potassium 330mg 266mg 2%
Zinc 0.11mg 0.05mg 1%
Vitamin B3 0.2mg 0.3mg 1%
Iron 0.2mg 0.13mg 1%
Fats 0.1g 0.1g 0%
Net carbs 0.79g 14.04g N/A
Sugar 0.2g N/A
Saturated fat 0.027g 0%
Monounsaturated fat 0.008g 0%
Polyunsaturated fat 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0.034mg 0%
Isoleucine 0.093mg 0.026mg 0%
Leucine 0.166mg 0.054mg 0%
Lysine 0.134mg 0.046mg 0%
Methionine 0.02mg 0.013mg 0%
Phenylalanine 0.114mg 0.03mg 0%
Valine 0.137mg 0.058mg 0%
Histidine 0.04mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Longan
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
74%
Watercress
25%
Longan
Minerals Daily Need Coverage Score
18%
Watercress
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 13)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.4)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.027g)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.