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  6. Lychee vs. Pomegranate

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lychee
Lychee
2
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +38%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +16.1%
Contains more ManganeseManganese +116.4%
~equal in Iron ~0.3mg
~equal in Copper ~0.158mg

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
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +601%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin EVitamin E +757.1%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin KVitamin K +4000%
Contains more FolateFolate +171.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Lychee Pomegranate DV% diff.
Vitamin C 71.5mg 10.2mg 68%
Vitamin K 0.4µg 16.4µg 13%
Fiber 1.3g 4g 11%
Vitamin B5 0.377mg 8%
Folate 14µg 38µg 6%
Vitamin B1 0.011mg 0.067mg 5%
Vitamin E 0.07mg 0.6mg 4%
Manganese 0.055mg 0.119mg 3%
Zinc 0.07mg 0.35mg 3%
Protein 0.83g 1.67g 2%
Vitamin B6 0.1mg 0.075mg 2%
Vitamin B3 0.603mg 0.293mg 2%
Potassium 171mg 236mg 2%
Vitamin B2 0.065mg 0.053mg 1%
Calories 66kcal 83kcal 1%
Phosphorus 31mg 36mg 1%
Copper 0.148mg 0.158mg 1%
Fats 0.44g 1.17g 1%
Calcium 5mg 10mg 1%
Carbs 16.53g 18.7g 1%
Net carbs 15.23g 14.7g N/A
Magnesium 10mg 12mg 0%
Iron 0.31mg 0.3mg 0%
Sugar 15.23g 13.67g N/A
Sodium 1mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Choline 7.1mg 7.6mg 0%
Saturated fat 0.099g 0.12g 0%
Monounsaturated fat 0.12g 0.093g 0%
Polyunsaturated fat 0.132g 0.079g 0%
Tryptophan 0.007mg 0%
Lysine 0.041mg 0%
Methionine 0.009mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +101.2%
Contains more FatsFats +165.9%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +20.5%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
Lychee
3
28% 34% 38%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.12 g
Polyunsaturated fat: Poly. Fat 0.132 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +29%
Contains more Poly. FatPolyunsaturated fat +67.1%

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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. 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.