Longan vs pineapple: which is healthier?
They are about equally nutrient-dense: longan scores 87/100 and pineapple 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.
Longan
60 kcal per 100 g. 10 fruits: 32 g
Pineapple
50 kcal per 100 g. 1 cup chunks: 165 g
Which to pick for your goal
- Fewer caloriesPineapple60 vs 50 kcal per 100 g
- More proteinLongan1.3 vs 0.5 g per 100 g
- More fiberAbout even1.1 vs 1.4 g per 100 g
- Less sugarLongan0 vs 9.8 g per 100 g
- More potassiumLongan266 vs 109 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Longan, 100 g | Pineapple, 100 g | Longan, 32 g | Pineapple, 165 g |
|---|---|---|---|---|
| Calories | 60 kcal | 50 kcal | 19 kcal | 83 kcal |
| Protein | 1.3 g | 0.5 g | 0.4 g | 0.9 g |
| Carbohydrates | 15 g | 13 g | 4.8 g | 22 g |
| Sugars | 0 g | 9.8 g | 0 g | 16 g |
| Fiber | 1.1 g | 1.4 g | 0.4 g | 2.3 g |
| Fat | 0.1 g | 0.1 g | <0.1 g | 0.2 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 84 mg | 48 mg | 27 mg | 79 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 5 µg |
| Potassium | 266 mg | 109 mg | 85 mg | 180 mg |
| Iron | 0.1 mg | 0.3 mg | <0.1 mg | 0.5 mg |
| Calcium | 1 mg | 13 mg | 0.3 mg | 21 mg |
| Magnesium | 10 mg | 12 mg | 3.2 mg | 20 mg |
| Sodium | 0 mg | 1 mg | 0 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.