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  6. Sauerkraut vs. Lychee

Sauerkraut vs. Lychee — In-Depth Nutrition Comparison

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Summary of differences between sauerkraut and lychee

  • Sauerkraut has more iron, vitamin K, and fiber; however, lychee is higher in vitamin C and copper.
  • Lychee covers your daily need for vitamin C, 63% more than sauerkraut.
  • Sauerkraut has 661 times more sodium than lychee. While sauerkraut has 661mg of sodium, lychee has only 1mg.
  • The glycemic index of lychee is higher.

These are the specific foods used in this comparison Sauerkraut, canned, solids, and liquids and Litchis, raw.

Infographic

Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Lychee
Lychee
3
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 +30%
Contains more CalciumCalcium +500%
Contains more IronIron +374.2%
Contains more ZincZinc +171.4%
Contains more ManganeseManganese +174.5%
Contains more CopperCopper +54.2%
Contains more PhosphorusPhosphorus +55%
Contains less SodiumSodium -99.8%
~equal in Potassium ~171mg
~equal in Selenium ~0.6µg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +71.4%
Contains more CholineCholine +46.5%
Contains more Vitamin CVitamin C +386.4%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +321.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Lychee DV% diff.
Vitamin C 14.7mg 71.5mg 63%
Sodium 661mg 1mg 29%
Iron 1.47mg 0.31mg 15%
Vitamin K 13µg 0.4µg 11%
Fiber 2.9g 1.3g 6%
Copper 0.096mg 0.148mg 6%
Carbs 4.28g 16.53g 4%
Manganese 0.151mg 0.055mg 4%
Vitamin B2 0.022mg 0.065mg 3%
Vitamin B3 0.143mg 0.603mg 3%
Folate 24µg 14µg 3%
Calcium 30mg 5mg 3%
Phosphorus 20mg 31mg 2%
Calories 19kcal 66kcal 2%
Vitamin B5 0.093mg 2%
Vitamin B6 0.13mg 0.1mg 2%
Choline 10.4mg 7.1mg 1%
Vitamin B1 0.021mg 0.011mg 1%
Zinc 0.19mg 0.07mg 1%
Magnesium 13mg 10mg 1%
Protein 0.91g 0.83g 0%
Fats 0.14g 0.44g 0%
Net carbs 1.38g 15.23g N/A
Potassium 170mg 171mg 0%
Sugar 1.78g 15.23g N/A
Vitamin E 0.14mg 0.07mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.034g 0.099g 0%
Monounsaturated fat 0.013g 0.12g 0%
Polyunsaturated fat 0.067g 0.132g 0%
Tryptophan 0.008mg 0.007mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0.041mg 0%
Methionine 0.009mg 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Lychee
Lychee
2
17% 82%
Protein: 0.83 g
Fats: 0.44 g
Carbs: 16.53 g
Water: 81.76 g
Other: 0.44 g
Contains more WaterWater +13.2%
Contains more OtherOther +388.6%
Contains more FatsFats +214.3%
Contains more CarbsCarbs +286.2%
~equal in Protein ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Lychee
Lychee
2
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 -65.7%
Contains more Mono. FatMonounsaturated fat +823.1%
Contains more Poly. FatPolyunsaturated fat +97%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.