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  6. Lychee vs. Cauliflower

Lychee vs. Cauliflower — In-Depth Nutrition Comparison

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How are lychee and cauliflower different?

  • Lychee is higher in vitamin C and copper; however, cauliflower is richer in vitamin K, folate, choline, and vitamin B6.
  • Daily need coverage for vitamin C for lychee is 26% higher.
  • Lychee contains 8 times more sugar than cauliflower. While lychee contains 15.23g of sugar, cauliflower contains only 1.91g.

Litchis, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Lychee vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CopperCopper +279.5%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +35.5%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +41.9%
Contains more ManganeseManganese +181.8%
~equal in Selenium ~0.6µg

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
2
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +48.3%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +307.1%
Contains more CholineCholine +523.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Cauliflower DV% diff.
Vitamin C 71.5mg 48.2mg 26%
Vitamin B5 0.667mg 13%
Vitamin K 0.4µg 15.5µg 13%
Copper 0.148mg 0.039mg 12%
Folate 14µg 57µg 11%
Choline 7.1mg 44.3mg 7%
Vitamin B6 0.1mg 0.184mg 6%
Manganese 0.055mg 0.155mg 4%
Carbs 16.53g 4.97g 4%
Potassium 171mg 299mg 4%
Vitamin B1 0.011mg 0.05mg 3%
Fiber 1.3g 2g 3%
Phosphorus 31mg 44mg 2%
Calories 66kcal 25kcal 2%
Zinc 0.07mg 0.27mg 2%
Calcium 5mg 22mg 2%
Protein 0.83g 1.92g 2%
Polyunsaturated fat 0.132g 0.031g 1%
Fructose 0.97g 1%
Vitamin B3 0.603mg 0.507mg 1%
Sodium 1mg 30mg 1%
Iron 0.31mg 0.42mg 1%
Magnesium 10mg 15mg 1%
Fats 0.44g 0.28g 0%
Net carbs 15.23g 2.97g N/A
Sugar 15.23g 1.91g N/A
Vitamin E 0.07mg 0.08mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.065mg 0.06mg 0%
Saturated fat 0.099g 0.13g 0%
Monounsaturated fat 0.12g 0.034g 0%
Tryptophan 0.007mg 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.041mg 0.217mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +57.1%
Contains more CarbsCarbs +232.6%
Contains more ProteinProtein +131.3%
Contains more WaterWater +12.6%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
Lychee
3
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +252.9%
Contains more Poly. FatPolyunsaturated fat +325.8%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.