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Lychee vs Pomegranate - In-Depth Nutrition Comparison

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Significant differences between Lychee and Pomegranate

  • Lychee has more Vitamin C, however Pomegranate is richer in Vitamin K, Fiber, and Folate.
  • Lychee covers your daily Vitamin C needs 68% more than Pomegranate.

Specific food types used in this comparison are Litchis, raw and Pomegranates, raw.

Infographic

Lychee vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Equal in Iron - 0.3
Equal in Copper - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 12% 8% 14% 16% 1% 2% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains less Sodium -66.7%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Equal in Iron - 0.3
Equal in Copper - 0.158

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lychee
4
:
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +509.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 239% 3% 15% 12% 0% 24% 11% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +509.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lychee Pomegranate
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lychee Pomegranate Opinion
Net carbs 15.23g 14.7g Lychee
Protein 0.83g 1.67g Pomegranate
Fats 0.44g 1.17g Pomegranate
Carbs 16.53g 18.7g Pomegranate
Calories 66kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar 15.23g 13.67g Pomegranate
Fiber 1.3g 4g Pomegranate
Calcium 5mg 10mg Pomegranate
Iron 0.31mg 0.3mg Lychee
Magnesium 10mg 12mg Pomegranate
Phosphorus 31mg 36mg Pomegranate
Potassium 171mg 236mg Pomegranate
Sodium 1mg 3mg Lychee
Zinc 0.07mg 0.35mg Pomegranate
Copper 0.148mg 0.158mg Pomegranate
Vitamin A 0IU 0IU
Vitamin E 0.07mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 71.5mg 10.2mg Lychee
Vitamin B1 0.011mg 0.067mg Pomegranate
Vitamin B2 0.065mg 0.053mg Lychee
Vitamin B3 0.603mg 0.293mg Lychee
Vitamin B5 mg 0.377mg Pomegranate
Vitamin B6 0.1mg 0.075mg Lychee
Folate 14µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 16.4µg Pomegranate
Tryptophan 0.007mg mg Lychee
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.041mg mg Lychee
Methionine 0.009mg mg Lychee
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.099g 0.12g Lychee
Monounsaturated Fat 0.12g 0.093g Lychee
Polyunsaturated fat 0.132g 0.079g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Lychee
16
Pomegranate
Mineral Summary Score
13
Lychee
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Lychee
10%
Pomegranate
Carbohydrates
17%
Lychee
19%
Pomegranate
Fats
2%
Lychee
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 1.56g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.3)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lychee
Lychee is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 48)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.