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  6. Orange vs. Lychee

Orange vs. Lychee — In-Depth Nutrition Comparison

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The main differences between oranges and lychee

  • Oranges have more vitamin B1; however, lychee has more vitamin C and copper.
  • Daily need coverage for vitamin C for lychee is 20% higher.
  • Lychee has 8 times less calcium than oranges. Oranges have 40mg of calcium, while lychee has 5mg.
  • Oranges are 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Lychee
Lychee
5
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 CalciumCalcium +700%
Contains less SodiumSodium -100%
Contains more IronIron +210%
Contains more CopperCopper +228.9%
Contains more PhosphorusPhosphorus +121.4%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~10mg
~equal in Potassium ~171mg
~equal in Zinc ~0.07mg

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.
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Lychee
Lychee
5
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 EVitamin E +157.1%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +18.3%
Contains more Vitamin CVitamin C +34.4%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Lychee DV% diff.
Vitamin C 53.2mg 71.5mg 20%
Copper 0.045mg 0.148mg 11%
Vitamin B1 0.087mg 0.011mg 6%
Vitamin B5 0.25mg 5%
Folate 30µg 14µg 4%
Calcium 40mg 5mg 4%
Fiber 2.4g 1.3g 4%
Vitamin B6 0.06mg 0.1mg 3%
Iron 0.1mg 0.31mg 3%
Carbs 11.75g 16.53g 2%
Vitamin B3 0.282mg 0.603mg 2%
Vitamin B2 0.04mg 0.065mg 2%
Phosphorus 14mg 31mg 2%
Vitamin E 0.18mg 0.07mg 1%
Polyunsaturated fat 0.025g 0.132g 1%
Manganese 0.025mg 0.055mg 1%
Calories 47kcal 66kcal 1%
Vitamin A 11µg 0µg 1%
Protein 0.94g 0.83g 0%
Fats 0.12g 0.44g 0%
Net carbs 9.35g 15.23g N/A
Magnesium 10mg 10mg 0%
Potassium 181mg 171mg 0%
Sugar 9.35g 15.23g N/A
Zinc 0.07mg 0.07mg 0%
Sodium 0mg 1mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.015g 0.099g 0%
Choline 8.4mg 7.1mg 0%
Monounsaturated fat 0.023g 0.12g 0%
Tryptophan 0.009mg 0.007mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0.041mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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
Contains more ProteinProtein +13.3%
Contains more FatsFats +266.7%
Contains more CarbsCarbs +40.7%
~equal in Water ~81.76g
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Lychee
Lychee
2
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 less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +421.7%
Contains more Poly. FatPolyunsaturated fat +428%

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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. 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.