Longan vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between longan and prunes

Longan has more vitamin C, while prunes have more fiber, potassium, copper, manganese, iron, vitamin B3, magnesium, and phosphorus.
Longan covers your daily need for vitamin C, 93% more than prunes.
Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of longan is 45.

These are the specific foods used in this comparison Longans, raw and Plums, dried (prunes), uncooked.

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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.

Longan

Prunes

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+310%
Contains more CalciumCalcium	+4200%
Contains more PotassiumPotassium	+175.2%
Contains more IronIron	+615.4%
Contains more CopperCopper	+66.3%
Contains more ZincZinc	+780%
Contains more PhosphorusPhosphorus	+228.6%
Contains more ManganeseManganese	+475%

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.

Longan

Prunes

Contains more Vitamin CVitamin C

+13900%

Contains more Vitamin B1Vitamin B1	+64.5%
Contains more Vitamin B2Vitamin B2	+32.9%
Contains more Vitamin B3Vitamin B3	+527.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	84mg	0.6mg	93%
Vitamin K		59.5µg	50%
Fiber	1.1g	7.1g	24%
Carbs	15.14g	63.88g	16%
Vitamin B6		0.205mg	16%
Fructose		12.45g	16%
Potassium	266mg	732mg	14%
Copper	0.169mg	0.281mg	12%
Manganese	0.052mg	0.299mg	11%
Iron	0.13mg	0.93mg	10%
Vitamin B3	0.3mg	1.882mg	10%
Calories	60kcal	240kcal	9%
Vitamin B5		0.422mg	8%
Magnesium	10mg	41mg	7%
Phosphorus	21mg	69mg	7%
Calcium	1mg	43mg	4%
Zinc	0.05mg	0.44mg	4%
Vitamin A		39µg	4%
Vitamin B2	0.14mg	0.186mg	4%
Vitamin E		0.43mg	3%
Protein	1.31g	2.18g	2%
Starch		5.11g	2%
Vitamin B1	0.031mg	0.051mg	2%
Choline		10.1mg	2%
Selenium		0.3µg	1%
Folate		4µg	1%
Protein per 100 calories	2.2g	0.91g	N/A
Calories per 10 g protein	458kcal	1101kcal	N/A
Weight per 100 calories	167g	42g	N/A
Fats	0.1g	0.38g	0%
Net carbs	14.04g	56.78g	N/A
Sugar		38.13g	N/A
Sodium	0mg	2mg	0%
Saturated fat		0.088g	0%
Monounsaturated fat		0.053g	0%
Polyunsaturated fat		0.062g	0%
Tryptophan		0.025mg	0%
Threonine	0.034mg	0.049mg	0%
Isoleucine	0.026mg	0.041mg	0%
Leucine	0.054mg	0.066mg	0%
Lysine	0.046mg	0.05mg	0%
Methionine	0.013mg	0.016mg	0%
Phenylalanine	0.03mg	0.052mg	0%
Valine	0.058mg	0.056mg	0%
Histidine	0.012mg	0.027mg	0%