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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Lychee
Contains more Calcium +100%
Contains more Potassium +38%
Contains more Magnesium +20%
Contains more Zinc +400%
Contains more Phosphorus +16.1%
Contains less Sodium -66.7%
Equal in Iron - 0.31
Equal in Copper - 0.148
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 2% 16% 8% 50% 2% 14% 1%
Contains more Calcium +100%
Contains more Potassium +38%
Contains more Magnesium +20%
Contains more Zinc +400%
Contains more Phosphorus +16.1%
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 Vitamin K +4000%
Contains more Folate +171.4%
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 239% 0% 2% 0% 3% 15% 12% 0% 24% 0% 1% 11%
Contains more Vitamin E +757.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin K +4000%
Contains more Folate +171.4%
Contains more Vitamin C +601%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +33.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
10%
Pomegranate
5%
Lychee
Carbohydrates
19%
Pomegranate
17%
Lychee
Fats
5%
Pomegranate
2%
Lychee

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Lychee
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Pomegranate
Pomegranate contains less Sugars (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 - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Lychee Opinion
Calories 83 66 Pomegranate
Protein 1.67 0.83 Pomegranate
Fats 1.17 0.44 Pomegranate
Vitamin C 10.2 71.5 Lychee
Carbs 18.7 16.53 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.31 Lychee
Calcium 10 5 Pomegranate
Potassium 236 171 Pomegranate
Magnesium 12 10 Pomegranate
Sugars 13.67 15.23 Pomegranate
Fiber 4 1.3 Pomegranate
Copper 0.158 0.148 Pomegranate
Zinc 0.35 0.07 Pomegranate
Starch
Phosphorus 36 31 Pomegranate
Sodium 3 1 Lychee
Vitamin A 0 0
Vitamin E 0.6 0.07 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.011 Pomegranate
Vitamin B2 0.053 0.065 Lychee
Vitamin B3 0.293 0.603 Lychee
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.075 0.1 Lychee
Vitamin B12 0 0
Vitamin K 16.4 0.4 Pomegranate
Folate 38 14 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.099 Lychee
Monounsaturated Fat 0.093 0.12 Lychee
Polyunsaturated fat 0.079 0.132 Lychee
Tryptophan 0.007 Lychee
Threonine
Isoleucine
Leucine
Lysine 0.041 Lychee
Methionine 0.009 Lychee
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.