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Zucchini vs. Longan — In-Depth Nutrition Comparison

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How are Zucchini and Longan different?

  • Zucchini is higher in Manganese, however, Longan is richer in Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Longan is 73% higher.
  • Zucchini contains 3 times more Manganese than Longan. While Zucchini contains 0.177mg of Manganese, Longan contains only 0.052mg.

Squash, summer, zucchini, includes skin, raw and Longans, raw are the varieties used in this article.

Infographic

Zucchini 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1500%
Contains more Iron +184.6%
Contains more Magnesium +80%
Contains more Phosphorus +81%
Contains more Zinc +540%
Contains more Manganese +240.4%
Contains less Sodium -100%
Contains more Copper +218.9%
Equal in Potassium - 266
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 8% 9% 24% 0% 2% 57% 7% 0%
Contains more Calcium +1500%
Contains more Iron +184.6%
Contains more Magnesium +80%
Contains more Phosphorus +81%
Contains more Zinc +540%
Contains more Manganese +240.4%
Contains less Sodium -100%
Contains more Copper +218.9%
Equal in Potassium - 266

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.
:
2
Longan
Contains more Vitamin B1 +45.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin C +369.3%
Contains more Vitamin B2 +48.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +45.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin C +369.3%
Contains more Vitamin B2 +48.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +220%
Contains more Water +14.5%
Contains more Carbs +386.8%
Contains more Other +22.8%
Equal in Protein - 1.31
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more Fats +220%
Contains more Water +14.5%
Contains more Carbs +386.8%
Contains more Other +22.8%
Equal in Protein - 1.31

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Longan Opinion
Net carbs 2.11g 14.04g Longan
Protein 1.21g 1.31g Longan
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 15.14g Longan
Calories 17kcal 60kcal Longan
Fructose 1.38g Zucchini
Sugar 2.5g Longan
Fiber 1g 1.1g Longan
Calcium 16mg 1mg Zucchini
Iron 0.37mg 0.13mg Zucchini
Magnesium 18mg 10mg Zucchini
Phosphorus 38mg 21mg Zucchini
Potassium 261mg 266mg Longan
Sodium 8mg 0mg Longan
Zinc 0.32mg 0.05mg Zucchini
Copper 0.053mg 0.169mg Longan
Manganese 0.177mg 0.052mg Zucchini
Selenium 0.2µg Zucchini
Vitamin A 200IU Zucchini
Vitamin A RAE 10µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 84mg Longan
Vitamin B1 0.045mg 0.031mg Zucchini
Vitamin B2 0.094mg 0.14mg Longan
Vitamin B3 0.451mg 0.3mg Zucchini
Vitamin B5 0.204mg Zucchini
Vitamin B6 0.163mg Zucchini
Folate 24µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg 0.034mg Longan
Isoleucine 0.044mg 0.026mg Zucchini
Leucine 0.071mg 0.054mg Zucchini
Lysine 0.067mg 0.046mg Zucchini
Methionine 0.018mg 0.013mg Zucchini
Phenylalanine 0.043mg 0.03mg Zucchini
Valine 0.054mg 0.058mg Longan
Histidine 0.026mg 0.012mg Zucchini
Saturated Fat 0.084g Longan
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
27%
Longan
Minerals Daily Need Coverage Score
12%
Zucchini
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1)
Which food is richer in minerals?
Zucchini
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.084g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.