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Heart of palm vs. Lychee — In-Depth Nutrition Comparison

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What are the main differences between Heart of palm and Lychee?

  • Heart of palm is richer in Copper, Vitamin B6, Potassium, Zinc, Iron, Phosphorus, and Vitamin B2, yet Lychee is richer in Vitamin C.
  • Lychee's daily need coverage for Vitamin C is 71% higher.
  • Heart of palm has 53 times more Zinc than Lychee. Heart of palm has 3.73mg of Zinc, while Lychee has 0.07mg.
  • Lychee contains less Sugar.

We used Hearts of palm, raw and Litchis, raw types in this comparison.

Infographic

Heart of palm 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" 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 CalciumCalcium +260%
Contains more PotassiumPotassium +956.1%
Contains more IronIron +445.2%
Contains more CopperCopper +335.1%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +351.6%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~10mg

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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Lychee
3
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 EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +176.9%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +710%
Contains more FolateFolate +71.4%
Contains more Vitamin CVitamin C +793.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
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 +225.3%
Contains more CarbsCarbs +54.9%
Contains more OtherOther +352.3%
Contains more FatsFats +120%
Contains more WaterWater +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
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 -53.5%
Contains more Mono. FatMonounsaturated Fat +2300%
Contains more Poly. FatPolyunsaturated fat +48.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Heart of palm Lychee Opinion
Calories 115kcal 66kcal Heart of palm
Protein 2.7g 0.83g Heart of palm
Fats 0.2g 0.44g Lychee
Vitamin C 8mg 71.5mg Lychee
Net carbs 24.11g 15.23g Heart of palm
Carbs 25.61g 16.53g Heart of palm
Magnesium 10mg 10mg
Calcium 18mg 5mg Heart of palm
Potassium 1806mg 171mg Heart of palm
Iron 1.69mg 0.31mg Heart of palm
Sugar 17.16g 15.23g Lychee
Fiber 1.5g 1.3g Heart of palm
Copper 0.644mg 0.148mg Heart of palm
Zinc 3.73mg 0.07mg Heart of palm
Phosphorus 140mg 31mg Heart of palm
Sodium 14mg 1mg Lychee
Vitamin A 68IU 0IU Heart of palm
Vitamin A 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.07mg Heart of palm
Manganese 0.055mg Lychee
Selenium 0.7µg 0.6µg Heart of palm
Vitamin B1 0.05mg 0.011mg Heart of palm
Vitamin B2 0.18mg 0.065mg Heart of palm
Vitamin B3 0.9mg 0.603mg Heart of palm
Vitamin B6 0.81mg 0.1mg Heart of palm
Vitamin K 0µg 0.4µg Lychee
Folate 24µg 14µg Heart of palm
Choline 0mg 7.1mg Lychee
Saturated Fat 0.046g 0.099g Heart of palm
Monounsaturated Fat 0.005g 0.12g Lychee
Polyunsaturated fat 0.089g 0.132g Lychee
Tryptophan 0.007mg Lychee
Lysine 0.041mg Lychee
Methionine 0.009mg Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm 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
24%
Heart of palm
24%
Lychee
Minerals Daily Need Coverage Score
62%
Heart of palm
11%
Lychee

Comparison summary

Which food is lower in Sugar?
Lychee
Lychee is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 16)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.3)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm 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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.