Lychee vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between Lychee and Yam
- Lychee has more Vitamin C, however, Yam is higher in Potassium, Manganese, Vitamin B6, Fiber, and Vitamin B1.
- Lychee covers your daily Vitamin C needs 60% more than Yam.
- Yam contains 30 times less Sugar than Lychee. Lychee contains 15.23g of Sugar, while Yam contains 0.5g.
Food varieties used in this article are Litchis, raw and Yam, raw.
Infographic
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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
-88.9%
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Calcium
+240%
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Iron
+74.2%
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Magnesium
+110%
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Phosphorus
+77.4%
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Potassium
+377.2%
Contains
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Zinc
+242.9%
Contains
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Copper
+20.3%
Contains
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Manganese
+621.8%
Contains
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Selenium
+16.7%
Contains
less
Sodium
-88.9%
Contains
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Calcium
+240%
Contains
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Iron
+74.2%
Contains
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Magnesium
+110%
Contains
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Phosphorus
+77.4%
Contains
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Potassium
+377.2%
Contains
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Zinc
+242.9%
Contains
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Copper
+20.3%
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Manganese
+621.8%
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Selenium
+16.7%
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.
:
Contains
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Vitamin C
+318.1%
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Vitamin B2
+103.1%
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Vitamin A
+∞%
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Vitamin E
+400%
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Vitamin B1
+918.2%
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Vitamin B6
+193%
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Folate
+64.3%
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Vitamin K
+475%
Equal in Vitamin B3 - 0.552
Contains
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Vitamin C
+318.1%
Contains
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Vitamin B2
+103.1%
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Vitamin A
+∞%
Contains
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Vitamin E
+400%
Contains
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Vitamin B1
+918.2%
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Vitamin B6
+193%
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Folate
+64.3%
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Vitamin K
+475%
Equal in Vitamin B3 - 0.552
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+158.8%
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Water
+17.5%
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Protein
+84.3%
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Carbs
+68.7%
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Other
+86.4%
Contains
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Fats
+158.8%
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Water
+17.5%
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Protein
+84.3%
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Carbs
+68.7%
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Other
+86.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1900%
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Polyunsaturated fat
+73.7%
Contains
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Saturated Fat
-62.6%
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Monounsaturated Fat
+1900%
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Polyunsaturated fat
+73.7%
Contains
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Saturated Fat
-62.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.23g | 23.78g |
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| Protein | 0.83g | 1.53g |
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| Fats | 0.44g | 0.17g |
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| Carbs | 16.53g | 27.88g |
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| Calories | 66kcal | 118kcal |
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| Sugar | 15.23g | 0.5g |
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| Fiber | 1.3g | 4.1g |
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| Calcium | 5mg | 17mg |
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| Iron | 0.31mg | 0.54mg |
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| Magnesium | 10mg | 21mg |
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| Phosphorus | 31mg | 55mg |
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| Potassium | 171mg | 816mg |
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| Sodium | 1mg | 9mg |
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| Zinc | 0.07mg | 0.24mg |
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| Copper | 0.148mg | 0.178mg |
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| Manganese | 0.055mg | 0.397mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin A | 0IU | 138IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 0.07mg | 0.35mg |
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| Vitamin C | 71.5mg | 17.1mg |
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| Vitamin B1 | 0.011mg | 0.112mg |
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| Vitamin B2 | 0.065mg | 0.032mg |
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| Vitamin B3 | 0.603mg | 0.552mg |
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| Vitamin B5 | 0.314mg |
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| Vitamin B6 | 0.1mg | 0.293mg |
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| Folate | 14µg | 23µg |
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| Vitamin K | 0.4µg | 2.3µg |
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| Tryptophan | 0.007mg | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.041mg | 0.059mg |
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| Methionine | 0.009mg | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.099g | 0.037g |
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| Monounsaturated Fat | 0.12g | 0.006g |
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| Polyunsaturated fat | 0.132g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
11%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 14.73g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.062g)
Which food is cheaper?
Yam is cheaper (difference - $1.1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Lychee contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Lychee is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)