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Pomegranate vs Lychee - In-Depth Nutrition Comparison

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Significant differences between Pomegranate and Lychee

  • Pomegranate has more Vitamin K, Fiber, and Folate, however Lychee is richer in Vitamin C.
  • Lychee covers your daily Vitamin C needs 68% more than Pomegranate.
  • Lychee has 41 times less Vitamin K than Pomegranate. Pomegranate has 16.4µg of Vitamin K, while Lychee has 0.4µg.

Specific food types used in this comparison are Pomegranates, raw and Litchis, raw.

Infographic

Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Equal in Copper - 0.148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 12% 8% 14% 16% 1% 2% 50%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Equal in Copper - 0.148

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Lychee
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +509.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +757.1%
Contains more Vitamin B1 +509.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Lychee
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Lychee Opinion
Net carbs 14.7g 15.23g Lychee
Protein 1.67g 0.83g Pomegranate
Fats 1.17g 0.44g Pomegranate
Carbs 18.7g 16.53g Pomegranate
Calories 83kcal 66kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 15.23g Pomegranate
Fiber 4g 1.3g Pomegranate
Calcium 10mg 5mg Pomegranate
Iron 0.3mg 0.31mg Lychee
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 31mg Pomegranate
Potassium 236mg 171mg Pomegranate
Sodium 3mg 1mg Lychee
Zinc 0.35mg 0.07mg Pomegranate
Copper 0.158mg 0.148mg Pomegranate
Vitamin A 0IU 0IU
Vitamin E 0.6mg 0.07mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 71.5mg Lychee
Vitamin B1 0.067mg 0.011mg Pomegranate
Vitamin B2 0.053mg 0.065mg Lychee
Vitamin B3 0.293mg 0.603mg Lychee
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg 0.1mg Lychee
Folate 38µg 14µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0.4µg Pomegranate
Tryptophan mg 0.007mg Lychee
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.041mg Lychee
Methionine mg 0.009mg Lychee
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.099g Lychee
Monounsaturated Fat 0.093g 0.12g Lychee
Polyunsaturated fat 0.079g 0.132g Lychee

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Lychee
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Pomegranate
25
Lychee
Mineral Summary Score
15
Pomegranate
13
Lychee

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Pomegranate
5%
Lychee
Carbohydrates
19%
Pomegranate
17%
Lychee
Fats
5%
Pomegranate
2%
Lychee

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 1.56g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.3)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Lychee
Lychee contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lychee
Lychee is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Lychee
Lychee is lower in glycemic index (difference - 48)
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

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.