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Prunes vs. Lychee — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Lychee

  • Prunes has more Vitamin K, Fiber, Potassium, Copper, Manganese, Vitamin B2, Vitamin B6, Vitamin B3, and Iron, however, Lychee is higher in Vitamin C.
  • Lychee covers your daily Vitamin C needs 79% more than Prunes.
  • Lychee contains 149 times less Vitamin K than Prunes. Prunes contains 59.5µg of Vitamin K, while Lychee contains 0.4µg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Litchis, raw.

Infographic

Prunes 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.
Prunes
8
:
2
Lychee
Contains more Calcium +760%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +122.6%
Contains more Potassium +328.1%
Contains more Zinc +528.6%
Contains more Copper +89.9%
Contains more Manganese +443.6%
Contains less Sodium -50%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Contains more Calcium +760%
Contains more Iron +200%
Contains more Magnesium +310%
Contains more Phosphorus +122.6%
Contains more Potassium +328.1%
Contains more Zinc +528.6%
Contains more Copper +89.9%
Contains more Manganese +443.6%
Contains less Sodium -50%
Contains more Selenium +100%

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.
Prunes
9
:
2
Lychee
Contains more Vitamin A +∞%
Contains more Vitamin E +514.3%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B6 +105%
Contains more Choline +42.3%
Contains more Vitamin K +14775%
Contains more Vitamin C +11816.7%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 239% 3% 15% 12% 0% 24% 11% 0% 4% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +514.3%
Contains more Vitamin B1 +363.6%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B6 +105%
Contains more Choline +42.3%
Contains more Vitamin K +14775%
Contains more Vitamin C +11816.7%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
:
2
Lychee
Contains more Protein +162.7%
Contains more Carbs +286.4%
Contains more Other +500%
Contains more Fats +15.8%
Contains more Water +164.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +162.7%
Contains more Carbs +286.4%
Contains more Other +500%
Contains more Fats +15.8%
Contains more Water +164.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
2
Lychee
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +126.4%
Contains more Polyunsaturated fat +112.9%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +126.4%
Contains more Polyunsaturated fat +112.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Lychee Opinion
Net carbs 56.78g 15.23g Prunes
Protein 2.18g 0.83g Prunes
Fats 0.38g 0.44g Lychee
Carbs 63.88g 16.53g Prunes
Calories 240kcal 66kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 15.23g Lychee
Fiber 7.1g 1.3g Prunes
Calcium 43mg 5mg Prunes
Iron 0.93mg 0.31mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 31mg Prunes
Potassium 732mg 171mg Prunes
Sodium 2mg 1mg Lychee
Zinc 0.44mg 0.07mg Prunes
Copper 0.281mg 0.148mg Prunes
Manganese 0.299mg 0.055mg Prunes
Selenium 0.3µg 0.6µg Lychee
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.07mg Prunes
Vitamin C 0.6mg 71.5mg Lychee
Vitamin B1 0.051mg 0.011mg Prunes
Vitamin B2 0.186mg 0.065mg Prunes
Vitamin B3 1.882mg 0.603mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.1mg Prunes
Folate 4µg 14µg Lychee
Choline 10.1mg 7.1mg Prunes
Vitamin K 59.5µg 0.4µg Prunes
Tryptophan 0.025mg 0.007mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg 0.041mg Prunes
Methionine 0.016mg 0.009mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.099g Prunes
Monounsaturated Fat 0.053g 0.12g Lychee
Polyunsaturated fat 0.062g 0.132g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
29%
Prunes
24%
Lychee
Minerals Daily Need Coverage Score
32%
Prunes
11%
Lychee

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Lychee
Lychee is lower in Sugar (difference - 22.9g)
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 1mg)
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)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.