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  6. Mango vs. Longan

Mango vs. Longan — In-Depth Nutrition Comparison

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How are mango and longan different?

  • Longan is higher than mango in vitamin C, vitamin B2, and copper.
  • Longan covers your daily need for vitamin C 53% more than mango.

Mangos, raw and Longans, raw types were used in this article.

Infographic

Mango vs Longan infographic
Infographic link

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.
Mango
Mango
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Longan
Longan
4
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 CalciumCalcium +1000%
Contains more IronIron +23.1%
Contains more ZincZinc +80%
Contains more ManganeseManganese +21.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +58.3%
Contains more CopperCopper +52.3%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -100%
~equal in Magnesium ~10mg

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.
Mango
Mango
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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Longan
Longan
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +123%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +130.8%
Contains more Vitamin B1Vitamin B1 +10.7%
Contains more Vitamin B2Vitamin B2 +268.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Longan DV% diff.
Vitamin C 36.4mg 84mg 53%
Folate 43µg 11%
Vitamin B6 0.119mg 9%
Vitamin B2 0.038mg 0.14mg 8%
Copper 0.111mg 0.169mg 6%
Vitamin A 54µg 6%
Vitamin E 0.9mg 6%
Fructose 4.68g 6%
Vitamin B5 0.197mg 4%
Vitamin K 4.2µg 4%
Potassium 168mg 266mg 3%
Fiber 1.6g 1.1g 2%
Vitamin B3 0.669mg 0.3mg 2%
Protein 0.82g 1.31g 1%
Calcium 11mg 1mg 1%
Phosphorus 14mg 21mg 1%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Calories 60kcal 60kcal 0%
Protein per 100 calories 1.4g 2.2g N/A
Calories per 10 g protein 732kcal 458kcal N/A
Weight per 100 calories 167g 167g N/A
Fats 0.38g 0.1g 0%
Net carbs 13.38g 14.04g N/A
Carbs 14.98g 15.14g 0%
Magnesium 10mg 10mg 0%
Iron 0.16mg 0.13mg 0%
Sugar 13.66g N/A
Zinc 0.09mg 0.05mg 0%
Sodium 1mg 0mg 0%
Manganese 0.063mg 0.052mg 0%
Vitamin B1 0.028mg 0.031mg 0%
Saturated fat 0.092g 0%
Monounsaturated fat 0.14g 0%
Polyunsaturated fat 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0.034mg 0%
Isoleucine 0.029mg 0.026mg 0%
Leucine 0.05mg 0.054mg 0%
Lysine 0.066mg 0.046mg 0%
Methionine 0.008mg 0.013mg 0%
Phenylalanine 0.027mg 0.03mg 0%
Valine 0.042mg 0.058mg 0%
Histidine 0.019mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Longan
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +280%
Contains more ProteinProtein +59.8%
~equal in Carbs ~15.14g
~equal in Water ~82.75g

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.