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Dried fruit vs Lychee - In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Lychee?

  • Dried fruit is richer in Iron, Potassium, Vitamin E , Fiber, Copper, Vitamin B3, Manganese, and Phosphorus, yet Lychee is richer in Vitamin C, and Vitamin A RAE.
  • Lychee's daily need coverage for Vitamin C is 78% higher.
  • Dried fruit has 62 times more Vitamin E than Lychee. Dried fruit has 4.33mg of Vitamin E , while Lychee has 0.07mg.

We used Apricots, dried, sulfured, uncooked and Litchis, raw types in this comparison.

Infographic

Dried fruit 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
Contains more Calcium +1000%
Contains more Iron +758.1%
Contains more Magnesium +220%
Contains more Phosphorus +129%
Contains more Potassium +579.5%
Contains more Zinc +457.1%
Contains more Copper +131.8%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 12% 8% 14% 16% 1% 2% 50%
Contains more Calcium +1000%
Contains more Iron +758.1%
Contains more Magnesium +220%
Contains more Phosphorus +129%
Contains more Potassium +579.5%
Contains more Zinc +457.1%
Contains more Copper +131.8%
Contains less Sodium -90%

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 E +6085.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +329.4%
Contains more Vitamin B6 +43%
Contains more Vitamin K +675%
Contains more Vitamin C +7050%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +6085.7%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +329.4%
Contains more Vitamin B6 +43%
Contains more Vitamin K +675%
Contains more Vitamin C +7050%
Contains more Folate +40%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Lychee
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Dried fruit Lychee Opinion
Net carbs 55.34g 15.23g Dried fruit
Protein 3.39g 0.83g Dried fruit
Fats 0.51g 0.44g Dried fruit
Carbs 62.64g 16.53g Dried fruit
Calories 241kcal 66kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g 15.23g Lychee
Fiber 7.3g 1.3g Dried fruit
Calcium 55mg 5mg Dried fruit
Iron 2.66mg 0.31mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Phosphorus 71mg 31mg Dried fruit
Potassium 1162mg 171mg Dried fruit
Sodium 10mg 1mg Lychee
Zinc 0.39mg 0.07mg Dried fruit
Copper 0.343mg 0.148mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin E 4.33mg 0.07mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 71.5mg Lychee
Vitamin B1 0.015mg 0.011mg Dried fruit
Vitamin B2 0.074mg 0.065mg Dried fruit
Vitamin B3 2.589mg 0.603mg Dried fruit
Vitamin B5 0.516mg mg Dried fruit
Vitamin B6 0.143mg 0.1mg Dried fruit
Folate 10µg 14µg Lychee
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0.4µg Dried fruit
Tryptophan 0.016mg 0.007mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg 0.041mg Dried fruit
Methionine 0.015mg 0.009mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.099g Dried fruit
Monounsaturated Fat 0.074g 0.12g Lychee
Polyunsaturated fat 0.074g 0.132g Lychee

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
25
Lychee
Mineral Summary Score
50
Dried fruit
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 food.
Protein
20%
Dried fruit
5%
Lychee
Carbohydrates
63%
Dried fruit
17%
Lychee
Fats
2%
Dried fruit
2%
Lychee

Comparison summary

Which food is lower in Sugar?
Lychee
Lychee is lower in Sugar (difference - 38.21g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 9mg)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $0.7)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.