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  6. Prunes vs. Lychee

Prunes vs. Lychee — In-Depth Nutrition Comparison

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A recap on the differences between prunes and lychee

  • Prunes have more vitamin K, fiber, potassium, vitamin A, copper, manganese, vitamin B2, vitamin B6, and vitamin B3; however, lychee is higher in vitamin C.
  • Lychee covers your daily vitamin C needs 79% more than prunes.
  • The glycemic index of lychee is higher.

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
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Lychee
Lychee
2
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 MagnesiumMagnesium +310%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +328.1%
Contains more IronIron +200%
Contains more CopperCopper +89.9%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +122.6%
Contains more ManganeseManganese +443.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +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
Prunes
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Lychee
Lychee
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 238% 0% 0% 1.4% 2.8% 15% 11% 0% 23% 0% 1% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B1Vitamin B1 +363.6%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +14775%
Contains more Vitamin CVitamin C +11816.7%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Lychee DV% diff.
Vitamin C 0.6mg 71.5mg 79%
Vitamin K 59.5µg 0.4µg 49%
Fiber 7.1g 1.3g 23%
Potassium 732mg 171mg 17%
Carbs 63.88g 16.53g 16%
Fructose 12.45g 16%
Copper 0.281mg 0.148mg 15%
Manganese 0.299mg 0.055mg 11%
Calories 240kcal 66kcal 9%
Vitamin B2 0.186mg 0.065mg 9%
Iron 0.93mg 0.31mg 8%
Vitamin B3 1.882mg 0.603mg 8%
Vitamin B5 0.422mg 8%
Vitamin B6 0.205mg 0.1mg 8%
Magnesium 41mg 10mg 7%
Phosphorus 69mg 31mg 5%
Calcium 43mg 5mg 4%
Vitamin A 39µg 0µg 4%
Protein 2.18g 0.83g 3%
Zinc 0.44mg 0.07mg 3%
Vitamin B1 0.051mg 0.011mg 3%
Folate 4µg 14µg 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.07mg 2%
Selenium 0.3µg 0.6µg 1%
Choline 10.1mg 7.1mg 1%
Protein per 100 calories 0.91g 1.3g N/A
Calories per 10 g protein 1101kcal 795kcal N/A
Weight per 100 calories 42g 152g N/A
Fats 0.38g 0.44g 0%
Net carbs 56.78g 15.23g N/A
Sugar 38.13g 15.23g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.088g 0.099g 0%
Monounsaturated fat 0.053g 0.12g 0%
Polyunsaturated fat 0.062g 0.132g 0%
Tryptophan 0.025mg 0.007mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0.041mg 0%
Methionine 0.016mg 0.009mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
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
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 +162.7%
Contains more CarbsCarbs +286.4%
Contains more OtherOther +500%
Contains more FatsFats +15.8%
Contains more WaterWater +164.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -11.1%
Contains more Mono. FatMonounsaturated fat +126.4%
Contains more Poly. FatPolyunsaturated fat +112.9%

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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. 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.