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  6. Lychee vs. Marrow-stem Kale

Lychee vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between lychee and marrow-stem Kale

  • Lychee has more vitamin C and copper; however, marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, and fiber.
  • Marrow-stem Kale covers your daily vitamin K needs 364% more than lychee.
  • Marrow-stem Kale contains 3 times less copper than lychee. Lychee contains 0.148mg of copper, while marrow-stem Kale contains 0.046mg.
  • The glycemic index of lychee is higher.

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

Infographic

Lychee vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more CopperCopper +221.7%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +4540%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +51.6%
Contains more ZincZinc +200%
Contains more ManganeseManganese +1096.4%
Contains more SeleniumSelenium +116.7%

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
Lychee
1
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +102.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3128.6%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +109175%
Contains more FolateFolate +821.4%
Contains more CholineCholine +226.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Marrow-stem Kale DV% diff.
Vitamin K 0.4µg 437.1µg 364%
Vitamin C 71.5mg 35.3mg 40%
Folate 14µg 129µg 29%
Vitamin A 0µg 251µg 28%
Manganese 0.055mg 0.658mg 26%
Calcium 5mg 232mg 23%
Vitamin E 0.07mg 2.26mg 15%
Fiber 1.3g 4g 11%
Copper 0.148mg 0.046mg 11%
Vitamin B6 0.1mg 0.165mg 5%
Vitamin B5 0.267mg 5%
Vitamin B2 0.065mg 0.13mg 5%
Carbs 16.53g 5.42g 4%
Magnesium 10mg 27mg 4%
Protein 0.83g 3.02g 4%
Vitamin B1 0.011mg 0.054mg 4%
Choline 7.1mg 23.2mg 3%
Calories 66kcal 32kcal 2%
Iron 0.31mg 0.47mg 2%
Sodium 1mg 17mg 1%
Selenium 0.6µg 1.3µg 1%
Phosphorus 31mg 25mg 1%
Zinc 0.07mg 0.21mg 1%
Vitamin B3 0.603mg 0.742mg 1%
Potassium 171mg 213mg 1%
Fats 0.44g 0.61g 0%
Net carbs 15.23g 1.42g N/A
Sugar 15.23g 0.46g N/A
Saturated fat 0.099g 0.055g 0%
Monounsaturated fat 0.12g 0.03g 0%
Polyunsaturated fat 0.132g 0.201g 0%
Tryptophan 0.007mg 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.041mg 0.117mg 0%
Methionine 0.009mg 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +205%
Contains more ProteinProtein +263.9%
Contains more FatsFats +38.6%
Contains more OtherOther +202.3%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +300%
Contains less Sat. FatSaturated fat -44.4%
Contains more Poly. FatPolyunsaturated fat +52.3%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.