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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" chart 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 less Sodium -66.7%
Contains more Copper +13.8%
Equal in Iron - 0.31
Equal in Phosphorus - 31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 12% 8% 14% 16% 1% 2% 50%
Contains more Calcium +580%
Contains more Magnesium +70%
Contains more Potassium +82.5%
Contains more Zinc +100%
Contains less Sodium -66.7%
Contains more Copper +13.8%
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" chart 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +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%

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.
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
Starch 0g g Kiwifruit
Fructose 4.35g g 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
Vitamin A 87IU 0IU Kiwifruit
Vitamin E 1.46mg 0.07mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Kiwifruit
Vitamin B6 0.063mg 0.1mg Lychee
Folate 25µg 14µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0.4µg Kiwifruit
Tryptophan 0.015mg 0.007mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg 0.041mg Kiwifruit
Methionine 0.024mg 0.009mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
42
Kiwifruit
25
Lychee
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
5%
Lychee
Carbohydrates
15%
Kiwifruit
17%
Lychee
Fats
2%
Kiwifruit
2%
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

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. 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.