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Lychee vs Kiwifruit - In-Depth Nutrition Comparison

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Important differences between Lychee and Kiwifruit

  • Lychee has less Vitamin K, Vitamin C, Vitamin E , and Fiber.
  • Kiwifruit's daily need coverage for Vitamin K is 33% more.
  • Lychee has 2 times more Sugar than Kiwifruit. Lychee has 15.23g of Sugar, while Kiwifruit has 8.99g.

The food varieties used in the comparison are Litchis, raw and Kiwifruit, green, raw.

Infographic

Lychee vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +13.8%
Contains less Sodium -66.7%
Contains more Calcium +580%
Contains more Potassium +82.5%
Contains more Magnesium +70%
Contains more Zinc +100%
Equal in Iron - 0.31
Equal in Phosphorus - 34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 2% 16% 8% 50% 2% 14% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Copper +13.8%
Contains less Sodium -66.7%
Contains more Calcium +580%
Contains more Potassium +82.5%
Contains more Magnesium +70%
Contains more Zinc +100%
Equal in Iron - 0.31
Equal in Phosphorus - 34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lychee
3
:
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +58.7%
Contains more Vitamin C +29.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1985.7%
Contains more Vitamin B1 +145.5%
Contains more Vitamin K +9975%
Contains more Folate +78.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 239% 0% 2% 0% 3% 15% 12% 0% 24% 0% 1% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +76.8%
Contains more Vitamin B6 +58.7%
Contains more Vitamin C +29.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1985.7%
Contains more Vitamin B1 +145.5%
Contains more Vitamin K +9975%
Contains more Folate +78.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lychee Kiwifruit
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat 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 Kiwifruit Opinion
Calories 66kcal 61kcal Lychee
Protein 0.83g 1.14g Kiwifruit
Fats 0.44g 0.52g Kiwifruit
Vitamin C 71.5mg 92.7mg Kiwifruit
Net carbs 15.23g 11.66g Lychee
Carbs 16.53g 14.66g Lychee
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.31mg
Calcium 5mg 34mg Kiwifruit
Potassium 171mg 312mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Sugar 15.23g 8.99g Kiwifruit
Fiber 1.3g 3g Kiwifruit
Copper 0.148mg 0.13mg Lychee
Zinc 0.07mg 0.14mg Kiwifruit
Starch g 0g Kiwifruit
Phosphorus 31mg 34mg Kiwifruit
Sodium 1mg 3mg Lychee
Vitamin A 0IU 87IU Kiwifruit
Vitamin E 0.07mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.011mg 0.027mg Kiwifruit
Vitamin B2 0.065mg 0.025mg Lychee
Vitamin B3 0.603mg 0.341mg Lychee
Vitamin B5 mg 0.183mg Kiwifruit
Vitamin B6 0.1mg 0.063mg Lychee
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 40.3µg Kiwifruit
Folate 14µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.099g 0.029g Kiwifruit
Monounsaturated Fat 0.12g 0.047g Lychee
Polyunsaturated fat 0.132g 0.287g Kiwifruit
Tryptophan 0.007mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine 0.041mg 0.061mg Kiwifruit
Methionine 0.009mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Fructose g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Lychee
42
Kiwifruit
Mineral Summary Score
13
Lychee
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Lychee
7%
Kiwifruit
Carbohydrates
17%
Lychee
15%
Kiwifruit
Fats
2%
Lychee
2%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 6.24g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.8)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.