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  6. Dates vs. Longan

Dates vs. Longan — In-Depth Nutrition Comparison

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How are dates and longan different?

  • Dates are higher in fiber, potassium, iron, manganese, magnesium, vitamin B3, and phosphorus; however, longan is richer in vitamin C and vitamin B2.
  • Daily need coverage for vitamin C for longan is 93% higher.
  • Dates contain 39 times more calcium than longan. While dates contain 39mg of calcium, longan contains only 1mg.

Dates, deglet noor and Longans, raw are the varieties used in this article.

Infographic

Dates 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.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Longan
Longan
1
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 +330%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +684.6%
Contains more CopperCopper +21.9%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +195.2%
Contains more ManganeseManganese +403.8%
Contains more SeleniumSelenium +∞%
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.
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Longan
Longan
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +20900%
Contains more Vitamin B2Vitamin B2 +112.1%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Longan DV% diff.
Vitamin C 0.4mg 84mg 93%
Fiber 8g 1.1g 28%
Fructose 19.56g 24%
Carbs 75.03g 15.14g 20%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Calories 282kcal 60kcal 11%
Potassium 656mg 266mg 11%
Iron 1.02mg 0.13mg 11%
Manganese 0.262mg 0.052mg 9%
Magnesium 43mg 10mg 8%
Phosphorus 62mg 21mg 6%
Vitamin B2 0.066mg 0.14mg 6%
Vitamin B3 1.274mg 0.3mg 6%
Selenium 3µg 5%
Folate 19µg 5%
Calcium 39mg 1mg 4%
Copper 0.206mg 0.169mg 4%
Protein 2.45g 1.31g 2%
Zinc 0.29mg 0.05mg 2%
Vitamin B1 0.052mg 0.031mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Protein per 100 calories 0.87g 2.2g N/A
Calories per 10 g protein 1151kcal 458kcal N/A
Weight per 100 calories 35g 167g N/A
Fats 0.39g 0.1g 0%
Net carbs 67.03g 14.04g N/A
Sugar 63.35g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0.034mg 0%
Isoleucine 0.049mg 0.026mg 0%
Leucine 0.084mg 0.054mg 0%
Lysine 0.066mg 0.046mg 0%
Methionine 0.022mg 0.013mg 0%
Phenylalanine 0.05mg 0.03mg 0%
Valine 0.071mg 0.058mg 0%
Histidine 0.032mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Longan
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 +87%
Contains more FatsFats +290%
Contains more CarbsCarbs +395.6%
Contains more OtherOther +128.6%
Contains more WaterWater +303.1%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.