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Lychee vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between lychee and safflower

  • Lychee has more vitamin C; however, safflower is higher in copper, vitamin B1, phosphorus, manganese, vitamin B6, magnesium, iron, zinc, and folate.
  • Safflower covers your daily copper needs 178% more than lychee.

Food varieties used in this article are Litchis, raw and Seeds, safflower seed kernels, dried.

Infographic

Lychee vs Safflower 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
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3430%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +301.8%
Contains more IronIron +1480.6%
Contains more CopperCopper +1080.4%
Contains more ZincZinc +7114.3%
Contains more PhosphorusPhosphorus +1977.4%
Contains more ManganeseManganese +3561.8%

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
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10472.7%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +278.8%
Contains more Vitamin B6Vitamin B6 +1070%
Contains more FolateFolate +1042.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1354.8%
Contains more ProteinProtein +1849.4%
Contains more FatsFats +8638.6%
Contains more CarbsCarbs +107.4%
Contains more OtherOther +1140.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3940%
Contains more Poly. FatPolyunsaturated fat +21281.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lychee Safflower
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lychee Safflower DV% diff.
Polyunsaturated fat 0.132g 28.223g 187%
Copper 0.148mg 1.747mg 178%
Vitamin B1 0.011mg 1.163mg 96%
Phosphorus 31mg 644mg 88%
Manganese 0.055mg 2.014mg 85%
Magnesium 10mg 353mg 82%
Vitamin B6 0.1mg 1.17mg 82%
Vitamin B5 4.03mg 81%
Vitamin C 71.5mg 0mg 79%
Fats 0.44g 38.45g 58%
Iron 0.31mg 4.9mg 57%
Zinc 0.07mg 5.05mg 45%
Folate 14µg 160µg 37%
Protein 0.83g 16.18g 31%
Vitamin B2 0.065mg 0.415mg 27%
Calories 66kcal 517kcal 23%
Saturated fat 0.099g 3.682g 16%
Potassium 171mg 687mg 15%
Monounsaturated fat 0.12g 4.848g 12%
Vitamin B3 0.603mg 2.284mg 11%
Calcium 5mg 78mg 7%
Carbs 16.53g 34.29g 6%
Fiber 1.3g 5%
Selenium 0.6µg 1%
Choline 7.1mg 1%
Net carbs 15.23g 34.29g N/A
Sugar 15.23g N/A
Sodium 1mg 3mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.007mg 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.041mg 0.534mg 0%
Methionine 0.009mg 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lychee Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
82%
Safflower
Minerals Daily Need Coverage Score
11%
Lychee
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 15.23g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 48)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.5)
Which food is richer in minerals?
Safflower
Safflower 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 - 3.583g)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.