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Lychee vs. Heart of palm — In-Depth Nutrition Comparison

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What are the main differences between lychee and heart of palm?

  • Lychee is richer in vitamin C, yet heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Lychee's daily need coverage for vitamin C is 71% higher.
  • Lychee contains less sugar.
  • Heart of palm has a lower glycemic index than lychee.

We used Litchis, raw and Hearts of palm, raw types in this comparison.

Infographic

Lychee vs Heart of palm infographic
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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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +956.1%
Contains more IronIron +445.2%
Contains more CopperCopper +335.1%
Contains more ZincZinc +5228.6%
Contains more PhosphorusPhosphorus +351.6%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~10mg

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
3
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +793.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +176.9%
Contains more Vitamin B3Vitamin B3 +49.3%
Contains more Vitamin B6Vitamin B6 +710%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Heart of palm DV% diff.
Vitamin C 71.5mg 8mg 71%
Vitamin B6 0.1mg 0.81mg 55%
Copper 0.148mg 0.644mg 55%
Potassium 171mg 1806mg 48%
Zinc 0.07mg 3.73mg 33%
Iron 0.31mg 1.69mg 17%
Phosphorus 31mg 140mg 16%
Vitamin B2 0.065mg 0.18mg 9%
Protein 0.83g 2.7g 4%
Carbs 16.53g 25.61g 3%
Vitamin B1 0.011mg 0.05mg 3%
Folate 14µg 24µg 3%
Vitamin E 0.07mg 0.5mg 3%
Vitamin B3 0.603mg 0.9mg 2%
Manganese 0.055mg 2%
Calories 66kcal 115kcal 2%
Sodium 1mg 14mg 1%
Fiber 1.3g 1.5g 1%
Choline 7.1mg 0mg 1%
Calcium 5mg 18mg 1%
Fats 0.44g 0.2g 0%
Net carbs 15.23g 24.11g N/A
Magnesium 10mg 10mg 0%
Sugar 15.23g 17.16g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.4µg 0µg 0%
Saturated fat 0.099g 0.046g 0%
Monounsaturated fat 0.12g 0.005g 0%
Polyunsaturated fat 0.132g 0.089g 0%
Tryptophan 0.007mg 0%
Lysine 0.041mg 0%
Methionine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
2
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +120%
Contains more WaterWater +17.6%
Contains more ProteinProtein +225.3%
Contains more CarbsCarbs +54.9%
Contains more OtherOther +352.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
2
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +48.3%
Contains less Sat. FatSaturated fat -53.5%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.