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Lychee vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between lychee and kohlrabi

  • Lychee has more vitamin C; however, kohlrabi is higher in fiber and potassium.
  • Lychee covers your daily vitamin C needs 11% more than kohlrabi.
  • Kohlrabi contains 6 times less sugar than lychee. Lychee contains 15.23g of sugar, while kohlrabi contains 2.6g.
  • The glycemic index of lychee is higher.

Food varieties used in this article are Litchis, raw and Kohlrabi, raw.

Infographic

Lychee vs Kohlrabi 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CopperCopper +14.7%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +29%
Contains more PhosphorusPhosphorus +48.4%
Contains more ManganeseManganese +152.7%
Contains more SeleniumSelenium +16.7%

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
4
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin CVitamin C +15.3%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +14.3%
Contains more CholineCholine +73.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +340%
Contains more CarbsCarbs +166.6%
Contains more ProteinProtein +104.8%
Contains more WaterWater +11.3%
Contains more OtherOther +127.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +1614.3%
Contains more Poly. FatPolyunsaturated fat +175%
Contains less Sat. FatSaturated fat -86.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lychee Kohlrabi
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lychee Kohlrabi DV% diff.
Vitamin C 71.5mg 62mg 11%
Fiber 1.3g 3.6g 9%
Potassium 171mg 350mg 5%
Vitamin B6 0.1mg 0.15mg 4%
Manganese 0.055mg 0.139mg 4%
Vitamin B1 0.011mg 0.05mg 3%
Vitamin B5 0.165mg 3%
Carbs 16.53g 6.2g 3%
Vitamin B2 0.065mg 0.02mg 3%
Vitamin E 0.07mg 0.48mg 3%
Phosphorus 31mg 46mg 2%
Protein 0.83g 1.7g 2%
Calories 66kcal 27kcal 2%
Copper 0.148mg 0.129mg 2%
Calcium 5mg 24mg 2%
Magnesium 10mg 19mg 2%
Folate 14µg 16µg 1%
Sodium 1mg 20mg 1%
Polyunsaturated fat 0.132g 0.048g 1%
Iron 0.31mg 0.4mg 1%
Choline 7.1mg 12.3mg 1%
Vitamin B3 0.603mg 0.4mg 1%
Fats 0.44g 0.1g 1%
Net carbs 15.23g 2.6g N/A
Sugar 15.23g 2.6g N/A
Zinc 0.07mg 0.03mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.099g 0.013g 0%
Monounsaturated fat 0.12g 0.007g 0%
Tryptophan 0.007mg 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.041mg 0.056mg 0%
Methionine 0.009mg 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
11%
Lychee
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 12.63g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 28)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.7)
Which food is richer in minerals?
Kohlrabi
Kohlrabi 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.