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  6. Brown rice vs. Lychee

Brown rice vs. Lychee — In-Depth Nutrition Comparison

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Differences between brown rice and lychee

  • Brown rice has more manganese, vitamin B1, vitamin B3, phosphorus, selenium, magnesium, and zinc, while lychee has more vitamin C.
  • Lychee's daily need coverage for vitamin C is 79% higher.
  • Lychee contains 18 times less manganese than brown rice. Brown rice contains 0.974mg of manganese, while lychee contains 0.055mg.
  • The amount of sugar in brown rice is lower.
  • Lychee has a lower glycemic index. The glycemic index of lychee is 48, while the glycemic index of brown rice is 66.

The food types used in this comparison are Rice, brown, long-grain, cooked and Litchis, raw.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Lychee
Lychee
4
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 +290%
Contains more IronIron +80.6%
Contains more ZincZinc +914.3%
Contains more PhosphorusPhosphorus +232.3%
Contains more ManganeseManganese +1670.9%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +98.8%
Contains more CopperCopper +39.6%
Contains less SodiumSodium -75%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Lychee
Lychee
3
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 +142.9%
Contains more Vitamin B1Vitamin B1 +1518.2%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +23%
Contains more CholineCholine +29.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +55.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Lychee DV% diff.
Vitamin C 0mg 71.5mg 79%
Manganese 0.974mg 0.055mg 40%
Vitamin B1 0.178mg 0.011mg 14%
Vitamin B3 2.561mg 0.603mg 12%
Starch 24.79g 10%
Phosphorus 103mg 31mg 10%
Selenium 5.8µg 0.6µg 9%
Vitamin B5 0.38mg 8%
Magnesium 39mg 10mg 7%
Zinc 0.71mg 0.07mg 6%
Copper 0.106mg 0.148mg 5%
Protein 2.74g 0.83g 4%
Calories 123kcal 66kcal 3%
Potassium 86mg 171mg 3%
Iron 0.56mg 0.31mg 3%
Carbs 25.58g 16.53g 3%
Vitamin B6 0.123mg 0.1mg 2%
Polyunsaturated fat 0.366g 0.132g 2%
Fiber 1.6g 1.3g 1%
Saturated fat 0.26g 0.099g 1%
Vitamin E 0.17mg 0.07mg 1%
Fats 0.97g 0.44g 1%
Folate 9µg 14µg 1%
Monounsaturated fat 0.369g 0.12g 1%
Net carbs 23.98g 15.23g N/A
Calcium 3mg 5mg 0%
Sugar 0.24g 15.23g N/A
Sodium 4mg 1mg 0%
Vitamin B2 0.069mg 0.065mg 0%
Vitamin K 0.2µg 0.4µg 0%
Choline 9.2mg 7.1mg 0%
Tryptophan 0.033mg 0.007mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0.041mg 0%
Methionine 0.058mg 0.009mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Lychee
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 +230.1%
Contains more FatsFats +120.5%
Contains more CarbsCarbs +54.7%
Contains more WaterWater +16.4%
~equal in Other ~0.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Lychee
Lychee
1
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 more Mono. FatMonounsaturated fat +207.5%
Contains more Poly. FatPolyunsaturated fat +177.3%
Contains less Sat. FatSaturated fat -61.9%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.