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Lychee vs. Fortune cookie — In-Depth Nutrition Comparison

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A recap on differences between Lychee and Fortune cookie

  • Lychee has more Vitamin C, Copper, and Vitamin B6, however, Fortune cookie is higher in Vitamin B1, Iron, Folate, Vitamin B3, Manganese, and Monounsaturated Fat.
  • Lychee covers your daily Vitamin C needs 79% more than Fortune cookie.
  • Fortune cookie contains 8 times less Vitamin B6 than Lychee. Lychee contains 0.1mg of Vitamin B6, while Fortune cookie contains 0.013mg.

Food varieties used in this article are Litchis, raw and Cookies, fortune.

Infographic

Lychee vs Fortune cookie 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
4
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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +317.1%
Contains more CopperCopper +146.7%
Contains less SodiumSodium -96.8%
Contains more CalciumCalcium +140%
Contains more IronIron +364.5%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +245.5%
Contains more SeleniumSelenium +383.3%

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
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% 0.18% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +669.2%
Contains more CholineCholine +18.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1554.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more FolateFolate +371.4%
~equal in Vitamin D ~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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +922%
Contains more ProteinProtein +406%
Contains more FatsFats +513.6%
Contains more CarbsCarbs +408.2%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 54% 19%
Saturated Fat: Sat. Fat 0.669 g
Monounsaturated Fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated Fat -85.2%
Contains more Mono. FatMonounsaturated Fat +1020.8%
Contains more Poly. FatPolyunsaturated fat +253%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lychee Fortune cookie Opinion
Calories 66kcal 378kcal Fortune cookie
Protein 0.83g 4.2g Fortune cookie
Fats 0.44g 2.7g Fortune cookie
Vitamin C 71.5mg 0mg Lychee
Net carbs 15.23g 82.4g Fortune cookie
Carbs 16.53g 84g Fortune cookie
Cholesterol 0mg 2mg Lychee
Magnesium 10mg 7mg Lychee
Calcium 5mg 12mg Fortune cookie
Potassium 171mg 41mg Lychee
Iron 0.31mg 1.44mg Fortune cookie
Sugar 15.23g 45.42g Lychee
Fiber 1.3g 1.6g Fortune cookie
Copper 0.148mg 0.06mg Lychee
Zinc 0.07mg 0.17mg Fortune cookie
Phosphorus 31mg 35mg Fortune cookie
Sodium 1mg 31mg Lychee
Vitamin A 0IU 3IU Fortune cookie
Vitamin A 0µg 1µg Fortune cookie
Vitamin E 0.07mg 0.03mg Lychee
Manganese 0.055mg 0.19mg Fortune cookie
Selenium 0.6µg 2.9µg Fortune cookie
Vitamin B1 0.011mg 0.182mg Fortune cookie
Vitamin B2 0.065mg 0.13mg Fortune cookie
Vitamin B3 0.603mg 1.84mg Fortune cookie
Vitamin B5 0.297mg Fortune cookie
Vitamin B6 0.1mg 0.013mg Lychee
Vitamin B12 0µg 0.01µg Fortune cookie
Vitamin K 0.4µg 1.1µg Fortune cookie
Folate 14µg 66µg Fortune cookie
Choline 7.1mg 6mg Lychee
Saturated Fat 0.099g 0.669g Lychee
Monounsaturated Fat 0.12g 1.345g Fortune cookie
Polyunsaturated fat 0.132g 0.466g Fortune cookie
Tryptophan 0.007mg 0.061mg Fortune cookie
Threonine 0.123mg Fortune cookie
Isoleucine 0.165mg Fortune cookie
Leucine 0.295mg Fortune cookie
Lysine 0.041mg 0.157mg Fortune cookie
Methionine 0.009mg 0.076mg Fortune cookie
Phenylalanine 0.203mg Fortune cookie
Valine 0.192mg Fortune cookie
Histidine 0.088mg Fortune cookie
Omega-3 - DHA 0g 0.001g Fortune cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Lychee
14%
Fortune cookie
Minerals Daily Need Coverage Score
11%
Lychee
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Lychee
Lychee is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lychee
Lychee is lower in Sugar (difference - 30.19g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Lychee
Lychee is lower in Saturated Fat (difference - 0.57g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 29)
Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $1.3)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.