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  6. Lychee vs. Monterey Jack

Lychee vs. Monterey Jack — In-Depth Nutrition Comparison

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How are lychee and monterey Jack different?

  • Lychee is higher in vitamin C; however, monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Lychee has less saturated fat.
  • Monterey Jack has a lower glycemic index (27) than lychee (48).

Litchis, raw and Cheese, monterey are the varieties used in this article.

Infographic

Lychee vs Monterey Jack 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
4
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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +111.1%
Contains more CopperCopper +362.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +400%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +14820%
Contains more IronIron +132.3%
Contains more ZincZinc +4185.7%
Contains more PhosphorusPhosphorus +1332.3%
Contains more SeleniumSelenium +2316.7%

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
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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +548.4%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +28.6%
Contains more CholineCholine +116.9%

All nutrients comparison - raw data values

Nutrient Lychee Monterey Jack DV% diff.
Saturated fat 0.099g 19.066g 86%
Vitamin C 71.5mg 0mg 79%
Calcium 5mg 746mg 74%
Phosphorus 31mg 444mg 59%
Protein 0.83g 24.48g 47%
Fats 0.44g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.07mg 3mg 27%
Sodium 1mg 600mg 26%
Selenium 0.6µg 14.5µg 25%
Vitamin B2 0.065mg 0.39mg 25%
Monounsaturated fat 0.12g 8.751g 22%
Vitamin A 0µg 198µg 22%
Calories 66kcal 373kcal 15%
Copper 0.148mg 0.032mg 13%
Polyunsaturated fat 0.132g 0.899g 5%
Iron 0.31mg 0.72mg 5%
Carbs 16.53g 0.68g 5%
Fiber 1.3g 0g 5%
Magnesium 10mg 27mg 4%
Vitamin B5 0.21mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Potassium 171mg 81mg 3%
Vitamin B3 0.603mg 0.093mg 3%
Choline 7.1mg 15.4mg 2%
Vitamin K 0.4µg 2.5µg 2%
Vitamin B6 0.1mg 0.079mg 2%
Manganese 0.055mg 0.011mg 2%
Folate 14µg 18µg 1%
Vitamin E 0.07mg 0.26mg 1%
Net carbs 15.23g 0.68g N/A
Sugar 15.23g 0.5g N/A
Vitamin B1 0.011mg 0.015mg 0%
Tryptophan 0.007mg 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 0.041mg 2.037mg 0%
Methionine 0.009mg 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
2
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +2330.9%
Contains more WaterWater +99.4%
Contains more ProteinProtein +2849.4%
Contains more FatsFats +6781.8%
Contains more OtherOther +706.8%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +7192.5%
Contains more Poly. FatPolyunsaturated fat +581.1%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.