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Prune vs. Lychee — In-Depth Nutrition Comparison

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A recap on differences between Prune and Lychee

  • Prune 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 Prune.
  • Lychee contains 149 times less Vitamin K than Prune. Prune 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

Prune 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.
Prune
Prune
8
:
2
Lychee
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%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Lychee
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.
Prune
Prune
8
:
2
Lychee
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 Vitamin K +14775%
Contains more Vitamin C +11816.7%
Contains more Folate +250%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Lychee
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 +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 Vitamin K +14775%
Contains more Vitamin C +11816.7%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
3
:
2
Lychee
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%
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Lychee
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
Prune
Prune
1
:
2
Lychee
Lychee
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +126.4%
Contains more Polyunsaturated fat +112.9%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Lychee
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.
Prune 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 Prune Lychee Opinion
Net carbs 56.78g 15.23g Prune
Protein 2.18g 0.83g Prune
Fats 0.38g 0.44g Lychee
Carbs 63.88g 16.53g Prune
Calories 240kcal 66kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g 15.23g Lychee
Fiber 7.1g 1.3g Prune
Calcium 43mg 5mg Prune
Iron 0.93mg 0.31mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 31mg Prune
Potassium 732mg 171mg Prune
Sodium 2mg 1mg Lychee
Zinc 0.44mg 0.07mg Prune
Copper 0.281mg 0.148mg Prune
Manganese 0.299mg 0.055mg Prune
Selenium 0.3µg 0.6µg Lychee
Vitamin A 781IU 0IU Prune
Vitamin A RAE 39µg 0µg Prune
Vitamin E 0.43mg 0.07mg Prune
Vitamin C 0.6mg 71.5mg Lychee
Vitamin B1 0.051mg 0.011mg Prune
Vitamin B2 0.186mg 0.065mg Prune
Vitamin B3 1.882mg 0.603mg Prune
Vitamin B5 0.422mg Prune
Vitamin B6 0.205mg 0.1mg Prune
Folate 4µg 14µg Lychee
Vitamin K 59.5µg 0.4µg Prune
Tryptophan 0.025mg 0.007mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg 0.041mg Prune
Methionine 0.016mg 0.009mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
Saturated Fat 0.088g 0.099g Prune
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
Prune 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
31%
Prune
25%
Lychee
Minerals Daily Need Coverage Score
32%
Prune
11%
Lychee

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune 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

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. Prune - 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.