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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
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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 +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains more Manganese +116.4%
Contains less Sodium -66.7%
Contains more Selenium +20%
Equal in Iron - 0.31
Equal in Copper - 0.148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 12% 8% 14% 16% 1% 2% 50% 8% 4%
Contains more Calcium +100%
Contains more Magnesium +20%
Contains more Phosphorus +16.1%
Contains more Potassium +38%
Contains more Zinc +400%
Contains more Manganese +116.4%
Contains less Sodium -66.7%
Contains more Selenium +20%
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" charts 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%
Equal in Choline - 7.1
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% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
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 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%
Equal in Choline - 7.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +101.2%
Contains more Fats +165.9%
Contains more Carbs +13.1%
Contains more Other +20.5%
Equal in Water - 81.76
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +101.2%
Contains more Fats +165.9%
Contains more Carbs +13.1%
Contains more Other +20.5%
Equal in Water - 81.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +67.1%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
28% 34% 38%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.12 g
Polyunsaturated fat: 0.132 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +29%
Contains more Polyunsaturated fat +67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.119mg 0.055mg Pomegranate
Selenium 0.5µg 0.6µg Lychee
Vitamin E 0.6mg 0.07mg Pomegranate
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 Pomegranate
Vitamin B6 0.075mg 0.1mg Lychee
Folate 38µg 14µg Pomegranate
Choline 7.6mg 7.1mg Pomegranate
Vitamin K 16.4µg 0.4µg Pomegranate
Tryptophan 0.007mg Lychee
Lysine 0.041mg Lychee
Methionine 0.009mg Lychee
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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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
15%
Pomegranate
24%
Lychee
Minerals Daily Need Coverage Score
14%
Pomegranate
11%
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

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. 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.