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  6. Dates vs. Lychee

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 has 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
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.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Lychee
Lychee
1
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 +330%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +283.6%
Contains more IronIron +229%
Contains more CopperCopper +39.2%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +376.4%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -50%

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.
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Lychee
Lychee
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 238% 0% 0% 1.4% 2.8% 15% 11% 0% 23% 0% 1% 11%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +17775%
Contains more Vitamin EVitamin E +40%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Lychee DV% diff.
Vitamin C 0.4mg 71.5mg 79%
Fiber 8g 1.3g 27%
Fructose 19.56g 24%
Carbs 75.03g 16.53g 20%
Potassium 656mg 171mg 14%
Vitamin B5 0.589mg 12%
Calories 282kcal 66kcal 11%
Iron 1.02mg 0.31mg 9%
Manganese 0.262mg 0.055mg 9%
Magnesium 43mg 10mg 8%
Copper 0.206mg 0.148mg 6%
Vitamin B6 0.165mg 0.1mg 5%
Phosphorus 62mg 31mg 4%
Selenium 3µg 0.6µg 4%
Vitamin B3 1.274mg 0.603mg 4%
Protein 2.45g 0.83g 3%
Calcium 39mg 5mg 3%
Vitamin B1 0.052mg 0.011mg 3%
Zinc 0.29mg 0.07mg 2%
Vitamin K 2.7µg 0.4µg 2%
Folate 19µg 14µg 1%
Polyunsaturated fat 0.019g 0.132g 1%
Protein per 100 calories 0.87g 1.3g N/A
Calories per 10 g protein 1151kcal 795kcal N/A
Weight per 100 calories 35g 152g N/A
Fats 0.39g 0.44g 0%
Net carbs 67.03g 15.23g N/A
Sugar 63.35g 15.23g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.05mg 0.07mg 0%
Vitamin B2 0.066mg 0.065mg 0%
Choline 6.3mg 7.1mg 0%
Saturated fat 0.032g 0.099g 0%
Monounsaturated fat 0.036g 0.12g 0%
Tryptophan 0.012mg 0.007mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0.041mg 0%
Methionine 0.022mg 0.009mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Lychee
Lychee
2
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 +195.2%
Contains more CarbsCarbs +353.9%
Contains more OtherOther +263.6%
Contains more FatsFats +12.8%
Contains more WaterWater +298.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Lychee
Lychee
2
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +594.7%

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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. 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.