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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -66.7%
Contains more Selenium +20%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains more Manganese +116.4%
Equal in Iron - 0.3
Equal in Copper - 0.158
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 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains less Sodium -66.7%
Contains more Selenium +20%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains more Manganese +116.4%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +101.2%
Contains more Fats +165.9%
Contains more Carbs +13.1%
Contains more Other +20.5%
Equal in Water - 77.93
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 Protein +101.2%
Contains more Fats +165.9%
Contains more Carbs +13.1%
Contains more Other +20.5%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +67.1%
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.055mg 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Lychee
Vitamin E 0.07mg 0.6mg Pomegranate
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 0.377mg Pomegranate
Vitamin B6 0.1mg 0.075mg Lychee
Folate 14µg 38µg Pomegranate
Vitamin K 0.4µg 16.4µg Pomegranate
Tryptophan 0.007mg Lychee
Lysine 0.041mg Lychee
Methionine 0.009mg Lychee
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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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
25%
Lychee
16%
Pomegranate
Minerals Daily Need Coverage Score
11%
Lychee
14%
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

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.