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White chocolate vs. Longan — In-Depth Nutrition Comparison

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How are white chocolate and longan different?

  • White chocolate is higher in vitamin B12, phosphorus, calcium, vitamin B2, and zinc; however, longan is richer in vitamin C and copper.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Longan has less cholesterol.

Candies, white chocolate and Longans, raw are the varieties used in this article.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Longan
3
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 +20%
Contains more CalciumCalcium +19800%
Contains more IronIron +84.6%
Contains more ZincZinc +1380%
Contains more PhosphorusPhosphorus +738.1%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +181.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +550%
~equal in Potassium ~266mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Longan
1
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 +103.2%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +148.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16700%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Longan
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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 +348.1%
Contains more FatsFats +31990%
Contains more CarbsCarbs +291.3%
Contains more OtherOther +114.3%
Contains more WaterWater +6265.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Longan DV% diff.
Vitamin C 0.5mg 84mg 93%
Saturated fat 19.412g 88%
Fats 32.09g 0.1g 49%
Calories 539kcal 60kcal 24%
Monounsaturated fat 9.097g 23%
Vitamin B12 0.56µg 0µg 23%
Phosphorus 176mg 21mg 22%
Calcium 199mg 1mg 20%
Carbs 59.24g 15.14g 15%
Vitamin B5 0.608mg 12%
Copper 0.06mg 0.169mg 12%
Vitamin B2 0.282mg 0.14mg 11%
Protein 5.87g 1.31g 9%
Vitamin K 9.1µg 8%
Selenium 4.5µg 8%
Polyunsaturated fat 1.013g 7%
Cholesterol 21mg 0mg 7%
Zinc 0.74mg 0.05mg 6%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Vitamin B6 0.056mg 4%
Fiber 0.2g 1.1g 4%
Sodium 90mg 0mg 4%
Vitamin B1 0.063mg 0.031mg 3%
Vitamin B3 0.745mg 0.3mg 3%
Folate 7µg 2%
Manganese 0.008mg 0.052mg 2%
Potassium 286mg 266mg 1%
Iron 0.24mg 0.13mg 1%
Vitamin A 9µg 1%
Net carbs 59.04g 14.04g N/A
Magnesium 12mg 10mg 0%
Sugar 59g N/A
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Longan
Low Calories diet ok
Low Fats diet ok
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
22%
White chocolate
25%
Longan
Minerals Daily Need Coverage Score
26%
White chocolate
11%
Longan

Comparison summary

Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 19.412g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $1.1)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.