Longan vs. Rose hips — In-Depth Nutrition Comparison

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A recap on the differences between longan and rose hips

Longan has more copper; however, rose hips are higher in vitamin C, fiber, manganese, calcium, magnesium, iron, vitamin B3, and phosphorus.
Rose hips cover your daily vitamin C needs 380% more than longan.
The glycemic index of rose hips is higher.

Food varieties used in this article are Longans, raw and Rose Hips, wild (Northern Plains Indians).

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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

Rose hips

Contains more CopperCopper	+49.6%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+590%
Contains more CalciumCalcium	+16800%
Contains more PotassiumPotassium	+61.3%
Contains more IronIron	+715.4%
Contains more ZincZinc	+400%
Contains more PhosphorusPhosphorus	+190.5%
Contains more ManganeseManganese	+1861.5%

~equal in Selenium ~µg

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

Rose hips

Contains more Vitamin B1Vitamin B1

+93.8%

Contains more Vitamin CVitamin C	+407.1%
Contains more Vitamin B2Vitamin B2	+18.6%
Contains more Vitamin B3Vitamin B3	+333.3%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	84mg	426mg	380%
Fiber	1.1g	24.1g	92%
Manganese	0.052mg	1.02mg	42%
Vitamin E		5.84mg	39%
Vitamin A		217µg	24%
Vitamin K		25.9µg	22%
Calcium	1mg	169mg	17%
Vitamin B5		0.8mg	16%
Magnesium	10mg	69mg	14%
Iron	0.13mg	1.06mg	12%
Carbs	15.14g	38.22g	8%
Copper	0.169mg	0.113mg	6%
Phosphorus	21mg	61mg	6%
Vitamin B3	0.3mg	1.3mg	6%
Vitamin B6		0.076mg	6%
Calories	60kcal	162kcal	5%
Potassium	266mg	429mg	5%
Zinc	0.05mg	0.25mg	2%
Vitamin B2	0.14mg	0.166mg	2%
Choline		12mg	2%
Protein	1.31g	1.6g	1%
Vitamin B1	0.031mg	0.016mg	1%
Folate		3µg	1%
Fructose		1.16g	1%
Protein per 100 calories	2.2g	0.99g	N/A
Calories per 10 g protein	458kcal	1013kcal	N/A
Weight per 100 calories	167g	62g	N/A
Fats	0.1g	0.34g	0%
Net carbs	14.04g	14.12g	N/A
Sugar		2.58g	N/A
Sodium	0mg	4mg	0%
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%