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  6. Lychee vs. Dates

Lychee vs. Dates — In-Depth Nutrition Comparison

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Differences between lychee and dates

  • Lychee has more vitamin C, while dates have more fiber, potassium, manganese, iron, magnesium, and copper.
  • Lychee's daily need coverage for vitamin C is 79% higher.

The food types used in this comparison are Litchis, raw and Dates, deglet noor.

Infographic

Lychee vs Dates 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.
Lychee
Lychee
1
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%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +283.6%
Contains more IronIron +229%
Contains more CopperCopper +39.2%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +376.4%
Contains more SeleniumSelenium +400%

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.
Lychee
Lychee
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 238% 0% 0% 1.4% 2.8% 15% 11% 0% 23% 0% 1% 11%
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +17775%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Dates DV% diff.
Vitamin C 71.5mg 0.4mg 79%
Fiber 1.3g 8g 27%
Fructose 19.56g 24%
Carbs 16.53g 75.03g 20%
Potassium 171mg 656mg 14%
Vitamin B5 0.589mg 12%
Calories 66kcal 282kcal 11%
Iron 0.31mg 1.02mg 9%
Manganese 0.055mg 0.262mg 9%
Magnesium 10mg 43mg 8%
Copper 0.148mg 0.206mg 6%
Vitamin B6 0.1mg 0.165mg 5%
Phosphorus 31mg 62mg 4%
Selenium 0.6µg 3µg 4%
Vitamin B3 0.603mg 1.274mg 4%
Protein 0.83g 2.45g 3%
Calcium 5mg 39mg 3%
Vitamin B1 0.011mg 0.052mg 3%
Zinc 0.07mg 0.29mg 2%
Vitamin K 0.4µg 2.7µg 2%
Folate 14µg 19µg 1%
Polyunsaturated fat 0.132g 0.019g 1%
Protein per 100 calories 1.3g 0.87g N/A
Calories per 10 g protein 795kcal 1151kcal N/A
Weight per 100 calories 152g 35g N/A
Fats 0.44g 0.39g 0%
Net carbs 15.23g 67.03g N/A
Sugar 15.23g 63.35g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.07mg 0.05mg 0%
Vitamin B2 0.065mg 0.066mg 0%
Choline 7.1mg 6.3mg 0%
Saturated fat 0.099g 0.032g 0%
Monounsaturated fat 0.12g 0.036g 0%
Tryptophan 0.007mg 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.041mg 0.066mg 0%
Methionine 0.009mg 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +12.8%
Contains more WaterWater +298.2%
Contains more ProteinProtein +195.2%
Contains more CarbsCarbs +353.9%
Contains more OtherOther +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +594.7%
Contains less Sat. FatSaturated fat -67.7%

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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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.