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Amaranth vs. Lychee — In-Depth Nutrition Comparison

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What are the main differences between amaranth and lychee?

  • Lychee has less manganese, iron, phosphorus, magnesium, selenium, and zinc than amaranth.
  • Amaranth's daily need coverage for manganese is 35% higher.
  • Amaranth has 12 times more zinc than lychee. Amaranth has 0.86mg of zinc, while lychee has 0.07mg.
  • Lychee has a lower glycemic index than amaranth.

We used Amaranth grain, cooked and Litchis, raw types in this comparison.

Infographic

Amaranth 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Lychee
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 1.5% 15% 12% 49% 1.9% 13% 0.13% 7.2% 3.3%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +840%
Contains more IronIron +577.4%
Contains more ZincZinc +1128.6%
Contains more PhosphorusPhosphorus +377.4%
Contains more ManganeseManganese +1452.7%
Contains more SeleniumSelenium +816.7%
Contains more PotassiumPotassium +26.7%
Contains less SodiumSodium -83.3%
~equal in Copper ~0.148mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Lychee
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +57.1%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +156.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more ProteinProtein +357.8%
Contains more FatsFats +259.1%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +75%
~equal in Water ~81.76g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Lychee DV% diff.
Vitamin C 71.5mg 79%
Manganese 0.854mg 0.055mg 35%
Iron 2.1mg 0.31mg 22%
Phosphorus 148mg 31mg 17%
Magnesium 65mg 10mg 13%
Selenium 5.5µg 0.6µg 9%
Starch 16.23g 7%
Zinc 0.86mg 0.07mg 7%
Protein 3.8g 0.83g 6%
Calcium 47mg 5mg 4%
Vitamin B2 0.022mg 0.065mg 3%
Fiber 2.1g 1.3g 3%
Vitamin B3 0.235mg 0.603mg 2%
Folate 22µg 14µg 2%
Fats 1.58g 0.44g 2%
Calories 102kcal 66kcal 2%
Vitamin B6 0.113mg 0.1mg 1%
Polyunsaturated fat 0.132g 1%
Choline 7.1mg 1%
Vitamin E 0.19mg 0.07mg 1%
Potassium 135mg 171mg 1%
Carbs 18.69g 16.53g 1%
Net carbs 16.59g 15.23g N/A
Sugar 15.23g N/A
Copper 0.149mg 0.148mg 0%
Sodium 6mg 1mg 0%
Vitamin B1 0.015mg 0.011mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.099g 0%
Monounsaturated fat 0.12g 0%
Tryptophan 0.007mg 0%
Lysine 0.041mg 0%
Methionine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Lychee
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Amaranth
24%
Lychee
Minerals Daily Need Coverage Score
43%
Amaranth
11%
Lychee

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 49)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $1.7)
Which food is richer in vitamins?
Lychee
Lychee is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 15.23g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.099g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.