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Dates vs Lychee - In-Depth Nutrition Comparison

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Differences between Dates and Lychee

  • Dates have more Fiber, Potassium, Manganese, Iron, Magnesium and Copper, while Lychee have more Vitamin C.
  • Lychee's daily need coverage for Vitamin C is 79% higher.
  • Lychee contains 8 times less Calcium than Dates . Dates contain 39mg of Calcium, while Lychee contains 5mg.

The food types used in this comparison are Dates, deglet noor and Litchis, raw.

Infographic

Dates  vs Lychee infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Lychee
Contains more Iron +229%
Contains more Calcium +680%
Contains more Potassium +283.6%
Contains more Magnesium +330%
Contains more Copper +39.2%
Contains more Zinc +314.3%
Contains more Phosphorus +100%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 2% 16% 8% 50% 2% 14% 1%
Contains more Iron +229%
Contains more Calcium +680%
Contains more Potassium +283.6%
Contains more Magnesium +330%
Contains more Copper +39.2%
Contains more Zinc +314.3%
Contains more Phosphorus +100%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +65%
Contains more Vitamin K +575%
Contains more Folate +35.7%
Contains more Vitamin C +17775%
Contains more Vitamin E +40%
Equal in Vitamin B2 - 0.065
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 239% 0% 2% 0% 3% 15% 12% 0% 24% 0% 1% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B6 +65%
Contains more Vitamin K +575%
Contains more Folate +35.7%
Contains more Vitamin C +17775%
Contains more Vitamin E +40%
Equal in Vitamin B2 - 0.065

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
25
Lychee
Mineral Summary Score
30
Dates
13
Lychee

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Dates
5%
Lychee
Carbohydrates
75%
Dates
17%
Lychee
Fats
2%
Dates
2%
Lychee

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Lychee
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Lychee
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Lychee
Lychee contains less Sugars (difference - 48.12g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 1mg)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $0.7)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Lychee Opinion
Calories 282 66 Dates
Protein 2.45 0.83 Dates
Fats 0.39 0.44 Lychee
Vitamin C 0.4 71.5 Lychee
Carbs 75.03 16.53 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.31 Dates
Calcium 39 5 Dates
Potassium 656 171 Dates
Magnesium 43 10 Dates
Sugars 63.35 15.23 Lychee
Fiber 8 1.3 Dates
Copper 0.206 0.148 Dates
Zinc 0.29 0.07 Dates
Starch
Phosphorus 62 31 Dates
Sodium 2 1 Lychee
Vitamin A 10 0 Dates
Vitamin E 0.05 0.07 Lychee
Vitamin D 0 0
Vitamin B1 0.052 0.011 Dates
Vitamin B2 0.066 0.065 Dates
Vitamin B3 1.274 0.603 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 0.1 Dates
Vitamin B12 0 0
Vitamin K 2.7 0.4 Dates
Folate 19 14 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.099 Dates
Monounsaturated Fat 0.036 0.12 Lychee
Polyunsaturated fat 0.019 0.132 Lychee
Tryptophan 0.012 0.007 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 0.041 Dates
Methionine 0.022 0.009 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.