Longan vs. Avocado — In-Depth Nutrition Comparison

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How are longan and avocados different?

Longan is higher in vitamin C; however, avocados are richer in fiber, fats, vitamin B3, potassium, zinc, and iron.
Daily need coverage for vitamin C for longan is 82% higher.
Longan contains 2 times more carbs than avocados. While longan contains 15.14g of carbs, avocados contain only 8.53g.

Longans, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Longan

Avocado

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+190%
Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+82.3%
Contains more IronIron	+323.1%
Contains more CopperCopper	+12.4%
Contains more ZincZinc	+1180%
Contains more PhosphorusPhosphorus	+147.6%
Contains more ManganeseManganese	+173.1%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Longan

Avocado

Contains more Vitamin CVitamin C

+740%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+116.1%
Contains more Vitamin B3Vitamin B3	+479.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.13mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	84mg	10mg	82%
Vitamin B5		1.389mg	28%
Monounsaturated fat		9.799g	24%
Fats	0.1g	14.66g	22%
Fiber	1.1g	6.7g	22%
Vitamin B6		0.257mg	20%
Folate		81µg	20%
Vitamin K		21µg	18%
Vitamin E		2.07mg	14%
Polyunsaturated fat		1.816g	12%
Saturated fat		2.126g	10%
Vitamin B3	0.3mg	1.738mg	9%
Omega-3 (ALA)		0.111g	7%
Potassium	266mg	485mg	6%
Calories	60kcal	160kcal	5%
Magnesium	10mg	29mg	5%
Iron	0.13mg	0.55mg	5%
Zinc	0.05mg	0.64mg	5%
Phosphorus	21mg	52mg	4%
Manganese	0.052mg	0.142mg	4%
Vitamin B1	0.031mg	0.067mg	3%
Choline		14.2mg	3%
Carbs	15.14g	8.53g	2%
Copper	0.169mg	0.19mg	2%
Protein	1.31g	2g	1%
Calcium	1mg	12mg	1%
Vitamin A		7µg	1%
Selenium		0.4µg	1%
Vitamin B2	0.14mg	0.13mg	1%
Protein per 100 calories	2.2g	1.3g	N/A
Calories per 10 g protein	458kcal	800kcal	N/A
Weight per 100 calories	167g	63g	N/A
Unsaturated / Saturated Fat ratio		5.5	N/A
Net carbs	14.04g	1.83g	N/A
Sugar		0.66g	N/A
Starch		0.11g	0%
Sodium	0mg	7mg	0%
Tryptophan		0.025mg	0%
Threonine	0.034mg	0.073mg	0%
Isoleucine	0.026mg	0.084mg	0%
Leucine	0.054mg	0.143mg	0%
Lysine	0.046mg	0.132mg	0%
Methionine	0.013mg	0.038mg	0%
Phenylalanine	0.03mg	0.097mg	0%
Valine	0.058mg	0.107mg	0%
Histidine	0.012mg	0.049mg	0%
Fructose		0.12g	0%
Omega-6 (Gamma-linolenic acid)		0.015g	N/A