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Lychee vs. Orange — In-Depth Nutrition Comparison

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The main differences between Lychee and Orange

  • Lychee has more Vitamin C, and Copper, however, Orange has more Vitamin B1.
  • Daily need coverage for Vitamin C from Lychee is 20% higher.
  • Orange has 3 times less Copper than Lychee. Lychee has 0.148mg of Copper, while Orange has 0.045mg.
  • Orange is lower in Sugar.

Food types used in this article are Litchis, raw and Oranges, raw, all commercial varieties.

Infographic

Lychee vs Orange 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
5
:
3
Orange
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Contains more Manganese +120%
Contains more Selenium +20%
Contains more Calcium +700%
Contains less Sodium -100%
Equal in Magnesium - 10
Equal in Potassium - 181
Equal in Zinc - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Contains more Manganese +120%
Contains more Selenium +20%
Contains more Calcium +700%
Contains less Sodium -100%
Equal in Magnesium - 10
Equal in Potassium - 181
Equal in Zinc - 0.07

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
5
:
6
Orange
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Choline +18.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 239% 3% 15% 12% 0% 24% 11% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Choline +18.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
2
:
2
Orange
Contains more Fats +266.7%
Contains more Carbs +40.7%
Contains more Protein +13.3%
Equal in Water - 86.75
Equal in Other - 0.44
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +266.7%
Contains more Carbs +40.7%
Contains more Protein +13.3%
Equal in Water - 86.75
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
2
:
1
Orange
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +428%
Contains less Saturated Fat -84.8%
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +428%
Contains less Saturated Fat -84.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lychee Orange
Lower in Sugar ok
Lower in Sodium 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 Orange Opinion
Net carbs 15.23g 9.35g Lychee
Protein 0.83g 0.94g Orange
Fats 0.44g 0.12g Lychee
Carbs 16.53g 11.75g Lychee
Calories 66kcal 47kcal Lychee
Sugar 15.23g 9.35g Orange
Fiber 1.3g 2.4g Orange
Calcium 5mg 40mg Orange
Iron 0.31mg 0.1mg Lychee
Magnesium 10mg 10mg
Phosphorus 31mg 14mg Lychee
Potassium 171mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.07mg 0.07mg
Copper 0.148mg 0.045mg Lychee
Manganese 0.055mg 0.025mg Lychee
Selenium 0.6µg 0.5µg Lychee
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.07mg 0.18mg Orange
Vitamin C 71.5mg 53.2mg Lychee
Vitamin B1 0.011mg 0.087mg Orange
Vitamin B2 0.065mg 0.04mg Lychee
Vitamin B3 0.603mg 0.282mg Lychee
Vitamin B5 0.25mg Orange
Vitamin B6 0.1mg 0.06mg Lychee
Folate 14µg 30µg Orange
Choline 7.1mg 8.4mg Orange
Vitamin K 0.4µg 0µg Lychee
Tryptophan 0.007mg 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.041mg 0.047mg Orange
Methionine 0.009mg 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.099g 0.015g Orange
Monounsaturated Fat 0.12g 0.023g Lychee
Polyunsaturated fat 0.132g 0.025g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Orange
Minerals Daily Need Coverage Score
11%
Lychee
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 5.88g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.9)
Which food is richer in minerals?
Lychee
Lychee 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.