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Passion fruit vs. Lychee — In-Depth Nutrition Comparison

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A recap on differences between Passion fruit and Lychee

  • Passion fruit has more Fiber, Iron, Vitamin A RAE, Vitamin B3, Phosphorus, and Potassium, however, Lychee is higher in Vitamin C, and Copper.
  • Lychee covers your daily Vitamin C needs 46% more than Passion fruit.
  • Passion fruit has less Sugar.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Litchis, raw.

Infographic

Passion fruit 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.
Contains more Calcium +140%
Contains more Iron +416.1%
Contains more Magnesium +190%
Contains more Phosphorus +119.4%
Contains more Potassium +103.5%
Contains more Zinc +42.9%
Contains less Sodium -96.4%
Contains more Copper +72.1%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Contains more Calcium +140%
Contains more Iron +416.1%
Contains more Magnesium +190%
Contains more Phosphorus +119.4%
Contains more Potassium +103.5%
Contains more Zinc +42.9%
Contains less Sodium -96.4%
Contains more Copper +72.1%
Equal in Selenium - 0.6

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.
:
3
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +148.8%
Contains more Vitamin K +75%
Contains more Vitamin E +250%
Contains more Vitamin C +138.3%
Contains more Vitamin B1 +∞%
Equal in Vitamin B6 - 0.1
Equal in Folate - 14
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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 B2 +100%
Contains more Vitamin B3 +148.8%
Contains more Vitamin K +75%
Contains more Vitamin E +250%
Contains more Vitamin C +138.3%
Contains more Vitamin B1 +∞%
Equal in Vitamin B6 - 0.1
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165.1%
Contains more Fats +59.1%
Contains more Carbs +41.4%
Contains more Other +79.5%
Contains more Water +12.1%
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more Protein +165.1%
Contains more Fats +59.1%
Contains more Carbs +41.4%
Contains more Other +79.5%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +211.4%
Contains more Monounsaturated Fat +39.5%
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +211.4%
Contains more Monounsaturated Fat +39.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Lychee Opinion
Net carbs 12.98g 15.23g Lychee
Protein 2.2g 0.83g Passion fruit
Fats 0.7g 0.44g Passion fruit
Carbs 23.38g 16.53g Passion fruit
Calories 97kcal 66kcal Passion fruit
Sugar 11.2g 15.23g Passion fruit
Fiber 10.4g 1.3g Passion fruit
Calcium 12mg 5mg Passion fruit
Iron 1.6mg 0.31mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Phosphorus 68mg 31mg Passion fruit
Potassium 348mg 171mg Passion fruit
Sodium 28mg 1mg Lychee
Zinc 0.1mg 0.07mg Passion fruit
Copper 0.086mg 0.148mg Lychee
Manganese 0.055mg Lychee
Selenium 0.6µg 0.6µg
Vitamin A 1272IU 0IU Passion fruit
Vitamin A RAE 64µg 0µg Passion fruit
Vitamin E 0.02mg 0.07mg Lychee
Vitamin C 30mg 71.5mg Lychee
Vitamin B1 0mg 0.011mg Lychee
Vitamin B2 0.13mg 0.065mg Passion fruit
Vitamin B3 1.5mg 0.603mg Passion fruit
Vitamin B6 0.1mg 0.1mg
Folate 14µg 14µg
Vitamin K 0.7µg 0.4µg Passion fruit
Tryptophan 0.007mg Lychee
Lysine 0.041mg Lychee
Methionine 0.009mg Lychee
Saturated Fat 0.059g 0.099g Passion fruit
Monounsaturated Fat 0.086g 0.12g Lychee
Polyunsaturated fat 0.411g 0.132g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Lychee
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
25%
Lychee
Minerals Daily Need Coverage Score
18%
Passion fruit
11%
Lychee

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 27mg)
Which food is cheaper?
Lychee
Lychee is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.