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Lychee vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between Lychee and Kiwi

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

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

Infographic

Lychee vs Kiwi 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
3
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%
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CopperCopper +13.8%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +82.5%
Contains more ZincZinc +100%
Contains more ManganeseManganese +78.2%
~equal in Iron ~0.31mg
~equal in Phosphorus ~34mg

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%
Kiwi
7
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin CVitamin C +29.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1985.7%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin KVitamin K +9975%
Contains more FolateFolate +78.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.8mg

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
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more CarbsCarbs +12.8%
Contains more ProteinProtein +37.3%
Contains more FatsFats +18.2%
Contains more OtherOther +38.6%
~equal in Water ~83.07g

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
Kiwi
2
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +155.3%
Contains less Sat. FatSaturated Fat -70.7%
Contains more Poly. FatPolyunsaturated fat +117.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lychee Kiwi
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 Kiwi Opinion
Calories 66kcal 61kcal Lychee
Protein 0.83g 1.14g Kiwi
Fats 0.44g 0.52g Kiwi
Vitamin C 71.5mg 92.7mg Kiwi
Net carbs 15.23g 11.66g Lychee
Carbs 16.53g 14.66g Lychee
Magnesium 10mg 17mg Kiwi
Calcium 5mg 34mg Kiwi
Potassium 171mg 312mg Kiwi
Iron 0.31mg 0.31mg
Sugar 15.23g 8.99g Kiwi
Fiber 1.3g 3g Kiwi
Copper 0.148mg 0.13mg Lychee
Zinc 0.07mg 0.14mg Kiwi
Phosphorus 31mg 34mg Kiwi
Sodium 1mg 3mg Lychee
Vitamin A 0IU 87IU Kiwi
Vitamin A 0µg 4µg Kiwi
Vitamin E 0.07mg 1.46mg Kiwi
Manganese 0.055mg 0.098mg Kiwi
Selenium 0.6µg 0.2µg Lychee
Vitamin B1 0.011mg 0.027mg Kiwi
Vitamin B2 0.065mg 0.025mg Lychee
Vitamin B3 0.603mg 0.341mg Lychee
Vitamin B5 0.183mg Kiwi
Vitamin B6 0.1mg 0.063mg Lychee
Vitamin K 0.4µg 40.3µg Kiwi
Folate 14µg 25µg Kiwi
Choline 7.1mg 7.8mg Kiwi
Saturated Fat 0.099g 0.029g Kiwi
Monounsaturated Fat 0.12g 0.047g Lychee
Polyunsaturated fat 0.132g 0.287g Kiwi
Tryptophan 0.007mg 0.015mg Kiwi
Threonine 0.047mg Kiwi
Isoleucine 0.051mg Kiwi
Leucine 0.066mg Kiwi
Lysine 0.041mg 0.061mg Kiwi
Methionine 0.009mg 0.024mg Kiwi
Phenylalanine 0.044mg Kiwi
Valine 0.057mg Kiwi
Histidine 0.027mg Kiwi
Fructose 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
11%
Lychee
14%
Kiwi

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?
Kiwi
Kiwi is lower in Sugar (difference - 6.24g)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.8)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi 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. Kiwi - 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.