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Lychee vs. Crouton — In-Depth Nutrition Comparison

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What are the main differences between lychee and crouton?

  • Lychee is richer in vitamin C, yet crouton is richer in selenium, vitamin B1, iron, vitamin B3, folate, manganese, vitamin B2, and fiber.
  • Lychee's daily need coverage for vitamin C is 79% higher.
  • Lychee contains less sodium.
  • Lychee has a lower glycemic index than crouton.

We used Litchis, raw and Croutons, plain types in this comparison.

Infographic

Lychee vs Crouton 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
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +37.9%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +1420%
Contains more IronIron +1216.1%
Contains more CopperCopper +10.1%
Contains more ZincZinc +1171.4%
Contains more PhosphorusPhosphorus +271%
Contains more ManganeseManganese +809.1%
Contains more SeleniumSelenium +6150%

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
5
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5563.6%
Contains more Vitamin B2Vitamin B2 +318.5%
Contains more Vitamin B3Vitamin B3 +802%
Contains more FolateFolate +842.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1386.5%
Contains more ProteinProtein +1333.7%
Contains more FatsFats +1400%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +468.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +2449.2%
Contains more Poly. FatPolyunsaturated fat +864.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lychee Crouton
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 Crouton DV% diff.
Vitamin C 71.5mg 0mg 79%
Selenium 0.6µg 37.5µg 67%
Vitamin B1 0.011mg 0.623mg 51%
Iron 0.31mg 4.08mg 47%
Sodium 1mg 698mg 30%
Folate 14µg 132µg 30%
Vitamin B3 0.603mg 5.439mg 30%
Protein 0.83g 11.9g 22%
Carbs 16.53g 73.5g 19%
Manganese 0.055mg 0.5mg 19%
Calories 66kcal 407kcal 17%
Vitamin B2 0.065mg 0.272mg 16%
Fiber 1.3g 5.1g 15%
Phosphorus 31mg 115mg 12%
Vitamin B5 0.429mg 9%
Fats 0.44g 6.6g 9%
Polyunsaturated fat 0.132g 1.273g 8%
Monounsaturated fat 0.12g 3.059g 7%
Calcium 5mg 76mg 7%
Zinc 0.07mg 0.89mg 7%
Saturated fat 0.099g 1.51g 6%
Vitamin B6 0.1mg 0.026mg 6%
Magnesium 10mg 31mg 5%
Copper 0.148mg 0.163mg 2%
Choline 7.1mg 1%
Potassium 171mg 124mg 1%
Net carbs 15.23g 68.4g N/A
Sugar 15.23g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.007mg 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.041mg 0.278mg 0%
Methionine 0.009mg 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
11%
Lychee
70%
Crouton

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 697mg)
Which food is lower in Saturated fat?
Lychee
Lychee is lower in Saturated fat (difference - 1.411g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 24)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $0.2)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 15.23g)
Which food is richer in minerals?
Crouton
Crouton 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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.