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  6. Lychee vs. Coconut

Lychee vs. Coconut — In-Depth Nutrition Comparison

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How are Lychee and Coconut different?

  • Lychee is richer in Vitamin C, while Coconut is higher in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, Zinc, and Potassium.
  • Coconut covers your daily need of Saturated Fat 148% more than Lychee.
  • Lychee contains 22 times more Vitamin C than Coconut. Lychee contains 71.5mg of Vitamin C, while Coconut contains 3.3mg.
  • Lychee is lower in Saturated Fat.

Litchis, raw and Nuts, coconut meat, raw types were used in this article.

Infographic

Lychee vs Coconut 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
1
:
9
Coconut
Coconut
Contains less Sodium -95%
Contains more Calcium +180%
Contains more Iron +683.9%
Contains more Magnesium +220%
Contains more Phosphorus +264.5%
Contains more Potassium +108.2%
Contains more Zinc +1471.4%
Contains more Copper +193.9%
Contains more Manganese +2627.3%
Contains more Selenium +1583.3%
Lychee
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains less Sodium -95%
Contains more Calcium +180%
Contains more Iron +683.9%
Contains more Magnesium +220%
Contains more Phosphorus +264.5%
Contains more Potassium +108.2%
Contains more Zinc +1471.4%
Contains more Copper +193.9%
Contains more Manganese +2627.3%
Contains more Selenium +1583.3%

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
5
:
4
Coconut
Coconut
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +11.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +500%
Contains more Folate +85.7%
Lychee
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin C +2066.7%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +11.7%
Contains more Vitamin B6 +85.2%
Contains more Vitamin K +100%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +500%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
2
:
3
Coconut
Coconut
Contains more Water +74%
Contains more Protein +301.2%
Contains more Fats +7511.4%
Contains more Other +118.2%
Equal in Carbs - 15.23
Lychee
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Water +74%
Contains more Protein +301.2%
Contains more Fats +7511.4%
Contains more Other +118.2%
Equal in Carbs - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
Lychee
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1087.5%
Contains more Polyunsaturated fat +177.3%
Lychee
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1087.5%
Contains more Polyunsaturated fat +177.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lychee Coconut Opinion
Net carbs 15.23g 6.23g Lychee
Protein 0.83g 3.33g Coconut
Fats 0.44g 33.49g Coconut
Carbs 16.53g 15.23g Lychee
Calories 66kcal 354kcal Coconut
Sugar 15.23g 6.23g Coconut
Fiber 1.3g 9g Coconut
Calcium 5mg 14mg Coconut
Iron 0.31mg 2.43mg Coconut
Magnesium 10mg 32mg Coconut
Phosphorus 31mg 113mg Coconut
Potassium 171mg 356mg Coconut
Sodium 1mg 20mg Lychee
Zinc 0.07mg 1.1mg Coconut
Copper 0.148mg 0.435mg Coconut
Manganese 0.055mg 1.5mg Coconut
Selenium 0.6µg 10.1µg Coconut
Vitamin E 0.07mg 0.24mg Coconut
Vitamin C 71.5mg 3.3mg Lychee
Vitamin B1 0.011mg 0.066mg Coconut
Vitamin B2 0.065mg 0.02mg Lychee
Vitamin B3 0.603mg 0.54mg Lychee
Vitamin B5 0.3mg Coconut
Vitamin B6 0.1mg 0.054mg Lychee
Folate 14µg 26µg Coconut
Vitamin K 0.4µg 0.2µg Lychee
Tryptophan 0.007mg 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.041mg 0.147mg Coconut
Methionine 0.009mg 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 0.099g 29.698g Lychee
Monounsaturated Fat 0.12g 1.425g Coconut
Polyunsaturated fat 0.132g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Coconut
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
25%
Lychee
8%
Coconut
Minerals Daily Need Coverage Score
11%
Lychee
63%
Coconut

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Lychee
Lychee is lower in Saturated Fat (difference - 29.599g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 11)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $1.3)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 9g)
Which food is richer in minerals?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.