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  6. Lychee vs. Graham cracker

Lychee vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between lychee and graham cracker?

  • Lychee is higher in vitamin C, yet graham cracker is higher in iron, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, folate, and vitamin K.
  • Lychee's daily need coverage for vitamin C is 79% more.
  • The amount of sodium in lychee is lower.
  • The glycemic index of lychee is lower.

We used Litchis, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Lychee vs Graham cracker 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
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1440%
Contains more IronIron +1119.4%
Contains more CopperCopper +14.9%
Contains more ZincZinc +1271.4%
Contains more PhosphorusPhosphorus +496.8%
Contains more ManganeseManganese +1752.7%
Contains more SeleniumSelenium +950%
~equal in Potassium ~170mg

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +20.3%
Contains more Vitamin EVitamin E +2057.1%
Contains more Vitamin B1Vitamin B1 +2309.1%
Contains more Vitamin B2Vitamin B2 +387.7%
Contains more Vitamin B3Vitamin B3 +636.2%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +3475%
Contains more FolateFolate +550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Graham cracker DV% diff.
Vitamin C 71.5mg 0mg 79%
Iron 0.31mg 3.78mg 43%
Manganese 0.055mg 1.019mg 42%
Polyunsaturated fat 0.132g 5.388g 35%
Vitamin B3 0.603mg 4.439mg 24%
Phosphorus 31mg 185mg 22%
Vitamin B1 0.011mg 0.265mg 21%
Carbs 16.53g 77.66g 20%
Sodium 1mg 459mg 20%
Starch 46.56g 19%
Folate 14µg 91µg 19%
Vitamin B2 0.065mg 0.317mg 19%
Calories 66kcal 430kcal 18%
Fats 0.44g 10.6g 16%
Protein 0.83g 6.69g 12%
Vitamin K 0.4µg 14.3µg 12%
Vitamin E 0.07mg 1.51mg 10%
Selenium 0.6µg 6.3µg 10%
Zinc 0.07mg 0.96mg 8%
Fiber 1.3g 3.4g 8%
Vitamin B5 0.42mg 8%
Saturated fat 0.099g 1.633g 7%
Calcium 5mg 77mg 7%
Magnesium 10mg 40mg 7%
Monounsaturated fat 0.12g 2.509g 6%
Vitamin B6 0.1mg 0.156mg 4%
Copper 0.148mg 0.17mg 2%
Fructose 0.99g 1%
Net carbs 15.23g 74.26g N/A
Potassium 171mg 170mg 0%
Sugar 15.23g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 7.1mg 5.9mg 0%
Tryptophan 0.007mg 0%
Lysine 0.041mg 0%
Methionine 0.009mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2311.8%
Contains more ProteinProtein +706%
Contains more FatsFats +2309.1%
Contains more CarbsCarbs +369.8%
Contains more OtherOther +277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +1990.8%
Contains more Poly. FatPolyunsaturated fat +3981.8%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.