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  6. Dried fruit vs. Lychee

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 A RAE, Vitamin B3, Manganese, and Phosphorus, yet Lychee is richer in Vitamin C.
  • Lychee's daily need coverage for Vitamin C is 78% higher.

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

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +220%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +579.5%
Contains more IronIron +758.1%
Contains more CopperCopper +131.8%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +129%
Contains more ManganeseManganese +327.3%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -90%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Lychee
Lychee
2
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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +6085.7%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +329.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +675%
Contains more CholineCholine +95.8%
Contains more Vitamin CVitamin C +7050%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Lychee
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 +308.4%
Contains more FatsFats +15.9%
Contains more CarbsCarbs +278.9%
Contains more OtherOther +484.1%
Contains more WaterWater +164.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -82.8%
Contains more Mono. FatMonounsaturated Fat +62.2%
Contains more Poly. FatPolyunsaturated fat +78.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 241kcal 66kcal Dried fruit
Protein 3.39g 0.83g Dried fruit
Fats 0.51g 0.44g Dried fruit
Vitamin C 1mg 71.5mg Lychee
Net carbs 55.34g 15.23g Dried fruit
Carbs 62.64g 16.53g Dried fruit
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 5mg Dried fruit
Potassium 1162mg 171mg Dried fruit
Iron 2.66mg 0.31mg Dried fruit
Sugar 53.44g 15.23g Lychee
Fiber 7.3g 1.3g Dried fruit
Copper 0.343mg 0.148mg Dried fruit
Zinc 0.39mg 0.07mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 31mg Dried fruit
Sodium 10mg 1mg Lychee
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.07mg Dried fruit
Manganese 0.235mg 0.055mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
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 Dried fruit
Vitamin B6 0.143mg 0.1mg Dried fruit
Vitamin K 3.1µg 0.4µg Dried fruit
Folate 10µg 14µg Lychee
Choline 13.9mg 7.1mg Dried fruit
Saturated Fat 0.017g 0.099g Dried fruit
Monounsaturated Fat 0.074g 0.12g Lychee
Polyunsaturated fat 0.074g 0.132g Lychee
Tryptophan 0.016mg 0.007mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg 0.041mg Dried fruit
Methionine 0.015mg 0.009mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
24%
Lychee
Minerals Daily Need Coverage Score
44%
Dried fruit
11%
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

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. 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.