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  6. Lychee vs. Buckwheat

Lychee vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between lychee and buckwheat

  • Lychee has more vitamin C; however, buckwheat has more manganese, magnesium, iron, fiber, and phosphorus.
  • Daily need coverage for vitamin C for lychee is 79% higher.
  • Buckwheat has 17 times less sugar than lychee. Lychee has 15.23g of sugar, while buckwheat has 0.9g.

Food types used in this article are Litchis, raw and Buckwheat groats, roasted, cooked.

Infographic

Lychee vs Buckwheat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more PotassiumPotassium +94.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +410%
Contains more CalciumCalcium +40%
Contains more IronIron +158.1%
Contains more ZincZinc +771.4%
Contains more PhosphorusPhosphorus +125.8%
Contains more ManganeseManganese +632.7%
Contains more SeleniumSelenium +266.7%
~equal in Copper ~0.146mg

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
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%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +183.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Lychee Buckwheat DV% diff.
Vitamin C 71.5mg 0mg 79%
Manganese 0.055mg 0.403mg 15%
Magnesium 10mg 51mg 10%
Vitamin B5 0.359mg 7%
Fiber 1.3g 2.7g 6%
Phosphorus 31mg 70mg 6%
Iron 0.31mg 0.8mg 6%
Zinc 0.07mg 0.61mg 5%
Protein 0.83g 3.38g 5%
Selenium 0.6µg 2.2µg 3%
Vitamin B1 0.011mg 0.04mg 2%
Vitamin B2 0.065mg 0.039mg 2%
Vitamin B3 0.603mg 0.94mg 2%
Vitamin B6 0.1mg 0.077mg 2%
Choline 7.1mg 20.1mg 2%
Potassium 171mg 88mg 2%
Vitamin K 0.4µg 1.9µg 1%
Calories 66kcal 92kcal 1%
Carbs 16.53g 19.94g 1%
Fats 0.44g 0.62g 0%
Net carbs 15.23g 17.24g N/A
Calcium 5mg 7mg 0%
Sugar 15.23g 0.9g N/A
Copper 0.148mg 0.146mg 0%
Sodium 1mg 4mg 0%
Vitamin E 0.07mg 0.09mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.099g 0.134g 0%
Monounsaturated fat 0.12g 0.188g 0%
Polyunsaturated fat 0.132g 0.188g 0%
Tryptophan 0.007mg 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.041mg 0.172mg 0%
Methionine 0.009mg 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
2
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +307.2%
Contains more FatsFats +40.9%
Contains more CarbsCarbs +20.6%
~equal in Water ~75.63g
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
Lychee
1
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +56.7%
Contains more Poly. FatPolyunsaturated fat +42.4%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.