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Orange vs Lychee - In-Depth Nutrition Comparison

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The main differences between Orange and Lychee

  • Orange has more Vitamin B1, however Lychee has more Vitamin C, and Copper.
  • Daily need coverage for Vitamin C from Lychee is 20% higher.
  • Lychee has 8 times less Calcium than Orange. Orange has 40mg of Calcium, while Lychee has 5mg.
  • Orange is lower in Sugar.

Food types used in this article are Oranges, raw, all commercial varieties and Litchis, raw.

Infographic

Orange vs Lychee 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
3
:
3
Lychee
Contains more Calcium +700%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Equal in Magnesium - 10
Equal in Potassium - 171
Equal in Zinc - 0.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 12% 8% 14% 16% 1% 2% 50%
Contains more Calcium +700%
Contains less Sodium -100%
Contains more Iron +210%
Contains more Phosphorus +121.4%
Contains more Copper +228.9%
Equal in Magnesium - 10
Equal in Potassium - 171
Equal in Zinc - 0.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
5
:
5
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +690.9%
Contains more Folate +114.3%
Contains more Vitamin C +34.4%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Lychee
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Lychee Opinion
Net carbs 9.35g 15.23g Lychee
Protein 0.94g 0.83g Orange
Fats 0.12g 0.44g Lychee
Carbs 11.75g 16.53g Lychee
Calories 47kcal 66kcal Lychee
Starch g g
Fructose g g
Sugar 9.35g 15.23g Orange
Fiber 2.4g 1.3g Orange
Calcium 40mg 5mg Orange
Iron 0.1mg 0.31mg Lychee
Magnesium 10mg 10mg
Phosphorus 14mg 31mg Lychee
Potassium 181mg 171mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.07mg
Copper 0.045mg 0.148mg Lychee
Vitamin A 225IU 0IU Orange
Vitamin E 0.18mg 0.07mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 71.5mg Lychee
Vitamin B1 0.087mg 0.011mg Orange
Vitamin B2 0.04mg 0.065mg Lychee
Vitamin B3 0.282mg 0.603mg Lychee
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg 0.1mg Lychee
Folate 30µg 14µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.4µg Lychee
Tryptophan 0.009mg 0.007mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg 0.041mg Orange
Methionine 0.02mg 0.009mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.099g Orange
Monounsaturated Fat 0.023g 0.12g Lychee
Polyunsaturated fat 0.025g 0.132g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Lychee
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
25
Lychee
Mineral Summary Score
8
Orange
13
Lychee

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Orange
5%
Lychee
Carbohydrates
12%
Orange
17%
Lychee
Fats
1%
Orange
2%
Lychee

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 5.88g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.