Kumquats vs longan: which is healthier?
They are about equally nutrient-dense: kumquats scores 87/100 and longan 87/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Kumquats
71 kcal per 100 g. 5 kumquats: 95 g
Longan
60 kcal per 100 g. 10 fruits: 32 g
Which to pick for your goal
- Fewer caloriesLongan71 vs 60 kcal per 100 g
- More proteinKumquats1.9 vs 1.3 g per 100 g
- More fiberKumquats6.5 vs 1.1 g per 100 g
- Less sugarLongan9.4 vs 0 g per 100 g
- More potassiumLongan186 vs 266 mg per 100 g
- Less saturated fatAbout even0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Kumquats, 100 g | Longan, 100 g | Kumquats, 95 g | Longan, 32 g |
|---|---|---|---|---|
| Calories | 71 kcal | 60 kcal | 67 kcal | 19 kcal |
| Protein | 1.9 g | 1.3 g | 1.8 g | 0.4 g |
| Carbohydrates | 16 g | 15 g | 15 g | 4.8 g |
| Sugars | 9.4 g | 0 g | 8.9 g | 0 g |
| Fiber | 6.5 g | 1.1 g | 6.2 g | 0.4 g |
| Fat | 0.9 g | 0.1 g | 0.8 g | <0.1 g |
| Saturated fat | 0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 44 mg | 84 mg | 42 mg | 27 mg |
| Vitamin A | 15 µg | 0 µg | 14 µg | 0 µg |
| Potassium | 186 mg | 266 mg | 177 mg | 85 mg |
| Iron | 0.9 mg | 0.1 mg | 0.8 mg | <0.1 mg |
| Calcium | 62 mg | 1 mg | 59 mg | 0.3 mg |
| Magnesium | 20 mg | 10 mg | 19 mg | 3.2 mg |
| Sodium | 10 mg | 0 mg | 9.5 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.