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  6. Lychee vs. Spinach raw

Lychee vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between lychee and spinach raw

  • Lychee has more vitamin C, while spinach raw has more vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, potassium, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw contains 3 times less vitamin C than lychee. Lychee contains 71.5mg of vitamin C, while spinach raw contains 28.1mg.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of lychee is 48.

The food types used in this comparison are Litchis, raw and Spinach, raw.

Infographic

Lychee vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +13.8%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +1880%
Contains more PotassiumPotassium +226.3%
Contains more IronIron +774.2%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +58.1%
Contains more ManganeseManganese +1530.9%
Contains more SeleniumSelenium +66.7%

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
1
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +154.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +190.8%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +120625%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +171.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Spinach raw DV% diff.
Vitamin K 0.4µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Vitamin C 71.5mg 28.1mg 48%
Folate 14µg 194µg 45%
Manganese 0.055mg 0.897mg 37%
Iron 0.31mg 2.71mg 30%
Magnesium 10mg 79mg 16%
Vitamin E 0.07mg 2.03mg 13%
Potassium 171mg 558mg 11%
Vitamin B2 0.065mg 0.189mg 10%
Calcium 5mg 99mg 9%
Vitamin B6 0.1mg 0.195mg 7%
Vitamin B1 0.011mg 0.078mg 6%
Protein 0.83g 2.86g 4%
Fiber 1.3g 2.2g 4%
Zinc 0.07mg 0.53mg 4%
Carbs 16.53g 3.63g 4%
Phosphorus 31mg 49mg 3%
Sodium 1mg 79mg 3%
Choline 7.1mg 19.3mg 2%
Calories 66kcal 23kcal 2%
Copper 0.148mg 0.13mg 2%
Selenium 0.6µg 1µg 1%
Vitamin B3 0.603mg 0.724mg 1%
Vitamin B5 0.065mg 1%
Fats 0.44g 0.39g 0%
Net carbs 15.23g 1.43g N/A
Sugar 15.23g 0.42g N/A
Saturated fat 0.099g 0.063g 0%
Monounsaturated fat 0.12g 0.01g 0%
Polyunsaturated fat 0.132g 0.165g 0%
Tryptophan 0.007mg 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.041mg 0.174mg 0%
Methionine 0.009mg 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lychee
Lychee
2
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +12.8%
Contains more CarbsCarbs +355.4%
Contains more ProteinProtein +244.6%
Contains more WaterWater +11.8%
Contains more OtherOther +290.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lychee
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1100%
Contains less Sat. FatSaturated fat -36.4%
Contains more Poly. FatPolyunsaturated fat +25%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.