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Lychee vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between lychee and cranberry bean raw

  • Lychee has more vitamin C; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, and potassium.
  • Cranberry bean raw covers your daily need for folate, 148% more than lychee.
  • The glycemic index of lychee is higher.

These are the specific foods used in this comparison Litchis, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Lychee vs Cranberry bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +2440%
Contains more PotassiumPotassium +678.9%
Contains more IronIron +1512.9%
Contains more CopperCopper +436.5%
Contains more ZincZinc +5085.7%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +1572.7%
Contains more SeleniumSelenium +2016.7%

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.
Lychee
4
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%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +6690.9%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +4214.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +559.9%
Contains more ProteinProtein +2674.7%
Contains more FatsFats +179.5%
Contains more CarbsCarbs +263.3%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +13.2%
Contains more Poly. FatPolyunsaturated fat +299.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lychee Cranberry bean raw DV% diff.
Folate 14µg 604µg 148%
Fiber 1.3g 24.7g 94%
Vitamin C 71.5mg 0mg 79%
Copper 0.148mg 0.794mg 72%
Vitamin B1 0.011mg 0.747mg 61%
Iron 0.31mg 5mg 59%
Phosphorus 31mg 372mg 49%
Protein 0.83g 23.03g 44%
Manganese 0.055mg 0.92mg 38%
Magnesium 10mg 156mg 35%
Potassium 171mg 1332mg 34%
Zinc 0.07mg 3.63mg 32%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.1mg 0.309mg 16%
Carbs 16.53g 60.05g 15%
Vitamin B5 0.748mg 15%
Calories 66kcal 335kcal 13%
Calcium 5mg 127mg 12%
Vitamin B2 0.065mg 0.213mg 11%
Vitamin B3 0.603mg 1.455mg 5%
Polyunsaturated fat 0.132g 0.527g 3%
Fats 0.44g 1.23g 1%
Choline 7.1mg 1%
Saturated fat 0.099g 0.316g 1%
Net carbs 15.23g 35.35g N/A
Sugar 15.23g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.12g 0.106g 0%
Tryptophan 0.007mg 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 0.041mg 1.58mg 0%
Methionine 0.009mg 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Lychee
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
11%
Lychee
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Lychee
Lychee is lower in Saturated fat (difference - 0.217g)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $1.1)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 15.23g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.