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  6. Orange vs. Lychee

Orange vs. Lychee — In-Depth Nutrition Comparison

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The main differences between Orange and Lychee

  • Orange has more Vitamin B1, however, Lychee has more Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Lychee is 20% higher.
  • Lychee has 8 times less Calcium than Orange. Orange has 40mg of Calcium, while Lychee has 5mg.
  • Orange is lower in Sugar.

Food types used in this article are Oranges, raw, all commercial varieties and Litchis, raw.

Infographic

Orange vs Lychee infographic
Infographic link

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.
Orange
Orange
3
:
5
Lychee
Lychee
Contains more Calcium +700%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Contains more Manganese +120%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Potassium - 171
Equal in Zinc - 0.07
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Lychee
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Contains more Calcium +700%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Contains more Manganese +120%
Contains more Selenium +20%
Equal in Magnesium - 10
Equal in Potassium - 171
Equal in Zinc - 0.07

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.
Orange
Orange
5
:
5
Lychee
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Lychee
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 239% 3% 15% 12% 0% 24% 11% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
2
Lychee
Lychee
Contains more Protein +13.3%
Contains more Fats +266.7%
Contains more Carbs +40.7%
Equal in Water - 81.76
Equal in Other - 0.44
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Lychee
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more Protein +13.3%
Contains more Fats +266.7%
Contains more Carbs +40.7%
Equal in Water - 81.76
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Lychee
Lychee
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +428%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Lychee
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +428%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Lychee
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Lychee Opinion
Net carbs 9.35g 15.23g Lychee
Protein 0.94g 0.83g Orange
Fats 0.12g 0.44g Lychee
Carbs 11.75g 16.53g Lychee
Calories 47kcal 66kcal Lychee
Sugar 9.35g 15.23g Orange
Fiber 2.4g 1.3g Orange
Calcium 40mg 5mg Orange
Iron 0.1mg 0.31mg Lychee
Magnesium 10mg 10mg
Phosphorus 14mg 31mg Lychee
Potassium 181mg 171mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.07mg
Copper 0.045mg 0.148mg Lychee
Manganese 0.025mg 0.055mg Lychee
Selenium 0.5µg 0.6µg Lychee
Vitamin A 225IU 0IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.07mg Orange
Vitamin C 53.2mg 71.5mg Lychee
Vitamin B1 0.087mg 0.011mg Orange
Vitamin B2 0.04mg 0.065mg Lychee
Vitamin B3 0.282mg 0.603mg Lychee
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg 0.1mg Lychee
Folate 30µg 14µg Orange
Vitamin K 0µg 0.4µg Lychee
Tryptophan 0.009mg 0.007mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg 0.041mg Orange
Methionine 0.02mg 0.009mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.099g Orange
Monounsaturated Fat 0.023g 0.12g Lychee
Polyunsaturated fat 0.025g 0.132g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Lychee
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
25%
Lychee
Minerals Daily Need Coverage Score
7%
Orange
11%
Lychee

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 5.88g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.9)
Which food is richer in minerals?
Lychee
Lychee is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/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.