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Lychee vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between Lychee and Garden cress?

  • Garden cress is richer than Lychee in Vitamin K, Vitamin A, Manganese, Folate, Vitamin B2, Potassium, Iron, Vitamin B6, Calcium, and Magnesium.
  • Garden cress's daily need coverage for Vitamin K is 451% more.

We used Litchis, raw and Cress, garden, raw types in this article.

Infographic

Lychee vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1520%
Contains more PotassiumPotassium +254.4%
Contains more IronIron +319.4%
Contains more CopperCopper +14.9%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +145.2%
Contains more ManganeseManganese +905.5%
Contains more SeleniumSelenium +50%

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
0
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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B6Vitamin B6 +147%
Contains more Vitamin KVitamin K +135375%
Contains more FolateFolate +471.4%
Contains more CholineCholine +174.6%
~equal in Vitamin C ~69mg
~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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +200.5%
Contains more ProteinProtein +213.3%
Contains more FatsFats +59.1%
Contains more OtherOther +309.1%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
0
28% 34% 38%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated Fat -76.8%
Contains more Mono. FatMonounsaturated Fat +99.2%
Contains more Poly. FatPolyunsaturated fat +72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lychee Garden cress Opinion
Calories 66kcal 32kcal Lychee
Protein 0.83g 2.6g Garden cress
Fats 0.44g 0.7g Garden cress
Vitamin C 71.5mg 69mg Lychee
Net carbs 15.23g 4.4g Lychee
Carbs 16.53g 5.5g Lychee
Magnesium 10mg 38mg Garden cress
Calcium 5mg 81mg Garden cress
Potassium 171mg 606mg Garden cress
Iron 0.31mg 1.3mg Garden cress
Sugar 15.23g 4.4g Garden cress
Fiber 1.3g 1.1g Lychee
Copper 0.148mg 0.17mg Garden cress
Zinc 0.07mg 0.23mg Garden cress
Phosphorus 31mg 76mg Garden cress
Sodium 1mg 14mg Lychee
Vitamin A 0IU 6917IU Garden cress
Vitamin A 0µg 346µg Garden cress
Vitamin E 0.07mg 0.7mg Garden cress
Manganese 0.055mg 0.553mg Garden cress
Selenium 0.6µg 0.9µg Garden cress
Vitamin B1 0.011mg 0.08mg Garden cress
Vitamin B2 0.065mg 0.26mg Garden cress
Vitamin B3 0.603mg 1mg Garden cress
Vitamin B5 0.242mg Garden cress
Vitamin B6 0.1mg 0.247mg Garden cress
Vitamin K 0.4µg 541.9µg Garden cress
Folate 14µg 80µg Garden cress
Choline 7.1mg 19.5mg Garden cress
Saturated Fat 0.099g 0.023g Garden cress
Monounsaturated Fat 0.12g 0.239g Garden cress
Polyunsaturated fat 0.132g 0.228g Garden cress
Tryptophan 0.007mg Lychee
Lysine 0.041mg Lychee
Methionine 0.009mg Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Garden cress
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
173%
Garden cress
Minerals Daily Need Coverage Score
11%
Lychee
33%
Garden cress

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 10.83g)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 48)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $1.3)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.