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Kiwifruit vs. Lychee — In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Lychee

  • Lychee has less Vitamin K, Vitamin C, Vitamin E , and Fiber.
  • Kiwifruit's daily need coverage for Vitamin K is 33% more.
  • Kiwifruit has 21 times more Vitamin E than Lychee. Kiwifruit has 1.46mg of Vitamin E , while Lychee has 0.07mg.
  • Kiwifruit is lower in Sugar.

The food varieties used in the comparison are Kiwifruit, green, raw and Litchis, raw.

Infographic

Kiwifruit 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.
Contains more Calcium +580%
Contains more Magnesium +70%
Contains more Potassium +82.5%
Contains more Zinc +100%
Contains more Manganese +78.2%
Contains less Sodium -66.7%
Contains more Copper +13.8%
Contains more Selenium +200%
Equal in Iron - 0.31
Equal in Phosphorus - 31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Contains more Calcium +580%
Contains more Magnesium +70%
Contains more Potassium +82.5%
Contains more Zinc +100%
Contains more Manganese +78.2%
Contains less Sodium -66.7%
Contains more Copper +13.8%
Contains more Selenium +200%
Equal in Iron - 0.31
Equal in Phosphorus - 31

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.
:
3
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin E +1985.7%
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +145.5%
Contains more Folate +78.6%
Contains more Vitamin K +9975%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +58.7%
Equal in Choline - 7.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 239% 3% 15% 12% 0% 24% 11% 0% 4% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1985.7%
Contains more Vitamin C +29.7%
Contains more Vitamin B1 +145.5%
Contains more Folate +78.6%
Contains more Vitamin K +9975%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +58.7%
Equal in Choline - 7.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.3%
Contains more Fats +18.2%
Contains more Other +38.6%
Contains more Carbs +12.8%
Equal in Water - 81.76
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more Protein +37.3%
Contains more Fats +18.2%
Contains more Other +38.6%
Contains more Carbs +12.8%
Equal in Water - 81.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +117.4%
Contains more Monounsaturated Fat +155.3%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +117.4%
Contains more Monounsaturated Fat +155.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Lychee Opinion
Net carbs 11.66g 15.23g Lychee
Protein 1.14g 0.83g Kiwifruit
Fats 0.52g 0.44g Kiwifruit
Carbs 14.66g 16.53g Lychee
Calories 61kcal 66kcal Lychee
Fructose 4.35g Kiwifruit
Sugar 8.99g 15.23g Kiwifruit
Fiber 3g 1.3g Kiwifruit
Calcium 34mg 5mg Kiwifruit
Iron 0.31mg 0.31mg
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 31mg Kiwifruit
Potassium 312mg 171mg Kiwifruit
Sodium 3mg 1mg Lychee
Zinc 0.14mg 0.07mg Kiwifruit
Copper 0.13mg 0.148mg Lychee
Manganese 0.098mg 0.055mg Kiwifruit
Selenium 0.2µg 0.6µg Lychee
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.07mg Kiwifruit
Vitamin C 92.7mg 71.5mg Kiwifruit
Vitamin B1 0.027mg 0.011mg Kiwifruit
Vitamin B2 0.025mg 0.065mg Lychee
Vitamin B3 0.341mg 0.603mg Lychee
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg 0.1mg Lychee
Folate 25µg 14µg Kiwifruit
Choline 7.8mg 7.1mg Kiwifruit
Vitamin K 40.3µg 0.4µg Kiwifruit
Tryptophan 0.015mg 0.007mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg 0.041mg Kiwifruit
Methionine 0.024mg 0.009mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.099g Kiwifruit
Monounsaturated Fat 0.047g 0.12g Lychee
Polyunsaturated fat 0.287g 0.132g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Lychee
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Kiwifruit
24%
Lychee
Minerals Daily Need Coverage Score
14%
Kiwifruit
11%
Lychee

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 6.24g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.8)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.