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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 +20%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +38%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +16.1%
Contains more ManganeseManganese +116.4%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +20%
~equal in Iron ~0.31mg
~equal in Copper ~0.148mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Lychee
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 238% 0% 1.4% 0% 2.8% 15% 11% 0% 23% 0% 1% 11% 3.9%
Contains more Vitamin EVitamin E +757.1%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +4000%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +601%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.1mg

All nutrients comparison - raw data values

Nutrient Pomegranate Lychee DV% diff.
Vitamin C 10.2mg 71.5mg 68%
Vitamin K 16.4µg 0.4µg 13%
Fiber 4g 1.3g 11%
Vitamin B5 0.377mg 8%
Folate 38µg 14µg 6%
Vitamin B1 0.067mg 0.011mg 5%
Vitamin E 0.6mg 0.07mg 4%
Manganese 0.119mg 0.055mg 3%
Zinc 0.35mg 0.07mg 3%
Protein 1.67g 0.83g 2%
Vitamin B6 0.075mg 0.1mg 2%
Vitamin B3 0.293mg 0.603mg 2%
Potassium 236mg 171mg 2%
Vitamin B2 0.053mg 0.065mg 1%
Calories 83kcal 66kcal 1%
Phosphorus 36mg 31mg 1%
Copper 0.158mg 0.148mg 1%
Fats 1.17g 0.44g 1%
Calcium 10mg 5mg 1%
Carbs 18.7g 16.53g 1%
Net carbs 14.7g 15.23g N/A
Magnesium 12mg 10mg 0%
Iron 0.3mg 0.31mg 0%
Sugar 13.67g 15.23g N/A
Sodium 3mg 1mg 0%
Selenium 0.5µg 0.6µg 0%
Choline 7.6mg 7.1mg 0%
Saturated fat 0.12g 0.099g 0%
Monounsaturated fat 0.093g 0.12g 0%
Polyunsaturated fat 0.079g 0.132g 0%
Tryptophan 0.007mg 0%
Lysine 0.041mg 0%
Methionine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Lychee
1
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 +101.2%
Contains more FatsFats +165.9%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +20.5%
~equal in Water ~81.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Lychee
3
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 -17.5%
Contains more Mono. FatMonounsaturated fat +29%
Contains more Poly. FatPolyunsaturated fat +67.1%

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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. 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.