Longan vs Pomegranate: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pomegranate is generally healthier
Pomegranate comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.7g vs 1.3g), more fiber (4g vs 1.3g), less sugar (13.7g vs 14g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Longan
60 kcal
More Protein
Pomegranate
1.7g
More Fiber
Pomegranate
4g
Less Sugar
Pomegranate
13.7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Longan | Pomegranate | Difference |
|---|---|---|---|
| Calories | 60kcal✓ | 83kcal | -23.0kcal |
| Protein | 1.3g | 1.7g✓ | -0.4g |
| Carbohydrates | 15g✓ | 19g | -4.0g |
| Fat | 0.1g✓ | 1.2g | -1.1g |
| Fiber | 1.3g | 4g✓ | -2.7g |
| Sugar | 14g | 13.7g✓ | +0.3g |
| Sodium | 0mg✓ | 3mg | -3.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Longan
Pomegranate
Diet Compatibility
Longan
Pomegranate
When to Choose Longan
- ✓Lower in calories (60 vs 83)
- ✓Lower in carbs (15g vs 19g)
- ✓Lower sodium (0mg vs 3mg)
Common Uses
When to Choose Pomegranate
- ✓Higher in protein (1.7g vs 1.3g)
- ✓More fiber (4g vs 1.3g)
- ✓Less sugar (13.7g vs 14g)
Common Uses
Longan vs Pomegranate: Nutritional Analysis
Pomegranate is more calorie-dense at 83 calories per 100g compared to 60 for Longan, a difference of 23 calories. On the protein front, Pomegranate delivers more with 1.7g per 100g versus 1.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Longan and Pomegranate tell different nutritional stories. Longan provides 15g of carbohydrates, 0.1g of fat, and 1.3g of fiber per 100g, while Pomegranate contains 19g carbs, 1.2g fat, and 4g fiber. The higher fiber content in Pomegranate supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Longan contains 14g while Pomegranate has 13.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Longan is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pomegranate provides more protein (1.7g/100g), supporting muscle repair and growth.
- For sustained energy: Pomegranate offers more fiber (4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Longan or Pomegranate?
Pomegranate has more calories with 83 kcal per 100g, compared to Longan with 60 kcal. That's a difference of 23 calories per 100g serving.
Is Longan healthier than Pomegranate?
Based on our nutritional analysis, Pomegranate is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pomegranate has 83 calories, 1.7g protein, and 4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Longan and Pomegranate?
Pomegranate has more protein with 1.7g per 100g, compared to Longan with 1.3g. Pomegranate provides 0.4g more protein per 100g serving.
Which is better for weight loss, Longan or Pomegranate?
For weight loss, Longan is the better choice with only 60 calories per 100g compared to 83 calories in Pomegranate. Pomegranate also offers 4g of fiber per 100g, which helps you feel fuller longer.
Does Longan or Pomegranate have fewer carbs?
Longan has fewer carbs with 15g per 100g, compared to Pomegranate with 19g. If you're following a low-carb diet, Longan is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.