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Oatmeal vs. Lychee — In-Depth Nutrition Comparison

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What are the differences between oatmeal and lychee?

  • Oatmeal is higher in iron, manganese, vitamin B1, vitamin B3, vitamin B6, vitamin B2, vitamin A, and selenium, yet lychee is higher in vitamin C and copper.
  • Lychee's daily need coverage for vitamin C is 79% more.
  • The glycemic index of lychee is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Litchis, raw types in this article.

Infographic

Oatmeal vs Lychee 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Lychee
3
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%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +1500%
Contains more IronIron +1822.6%
Contains more ZincZinc +785.7%
Contains more PhosphorusPhosphorus +148.4%
Contains more ManganeseManganese +914.5%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +180.3%
Contains more CopperCopper +124.2%
Contains less SodiumSodium -98%

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.
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Lychee
2
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2263.6%
Contains more Vitamin B2Vitamin B2 +230.8%
Contains more Vitamin B3Vitamin B3 +401.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +214.3%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +51.1%
~equal in Vitamin E ~0.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Lychee
1
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more ProteinProtein +185.5%
Contains more FatsFats +209.1%
Contains more OtherOther +29.5%
Contains more CarbsCarbs +41.6%
~equal in Water ~81.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
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
Contains more Mono. FatMonounsaturated fat +225.8%
Contains more Poly. FatPolyunsaturated fat +222.7%
Contains less Sat. FatSaturated fat -56.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Lychee DV% diff.
Vitamin C 0mg 71.5mg 79%
Iron 5.96mg 0.31mg 71%
Manganese 0.558mg 0.055mg 22%
Vitamin B1 0.26mg 0.011mg 21%
Vitamin B3 3.025mg 0.603mg 15%
Vitamin B6 0.29mg 0.1mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.065mg 12%
Copper 0.066mg 0.148mg 9%
Selenium 5µg 0.6µg 8%
Folate 44µg 14µg 8%
Calcium 80mg 5mg 8%
Phosphorus 77mg 31mg 7%
Vitamin B5 0.317mg 6%
Zinc 0.62mg 0.07mg 5%
Magnesium 26mg 10mg 4%
Starch 10.37g 4%
Protein 2.37g 0.83g 3%
Potassium 61mg 171mg 3%
Fiber 1.7g 1.3g 2%
Polyunsaturated fat 0.426g 0.132g 2%
Carbs 11.67g 16.53g 2%
Sodium 49mg 1mg 2%
Saturated fat 0.226g 0.099g 1%
Monounsaturated fat 0.391g 0.12g 1%
Fats 1.36g 0.44g 1%
Calories 68kcal 66kcal 0%
Net carbs 9.97g 15.23g N/A
Sugar 0.46g 15.23g N/A
Vitamin E 0.07mg 0.07mg 0%
Vitamin K 0.4µg 0.4µg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 7.1mg 0%
Tryptophan 0.04mg 0.007mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0.041mg 0%
Methionine 0.04mg 0.009mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Lychee
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
26%
Oatmeal
24%
Lychee
Minerals Daily Need Coverage Score
45%
Oatmeal
11%
Lychee

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 14.77g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Lychee
Lychee is lower in Saturated fat (difference - 0.127g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/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.