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  6. Lychee vs. Kiwi

Lychee vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between lychee and kiwi

  • Lychee has less vitamin K, vitamin C, vitamin E, and fiber.
  • Kiwi's daily need coverage for vitamin K is 33% more.
  • Lychee has 2 times more sugar than kiwi. Lychee has 15.23g of sugar, while kiwi has 8.99g.

The food varieties used in the comparison are Litchis, raw and Kiwifruit, green, raw.

Infographic

Lychee vs Kiwi 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.
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%
Kiwi
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CopperCopper +13.8%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +82.5%
Contains more ZincZinc +100%
Contains more ManganeseManganese +78.2%
~equal in Iron ~0.31mg
~equal in Phosphorus ~34mg

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
3
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%
Kiwi
Kiwi
7
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin CVitamin C +29.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1985.7%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin KVitamin K +9975%
Contains more FolateFolate +78.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Kiwi DV% diff.
Vitamin K 0.4µg 40.3µg 33%
Vitamin C 71.5mg 92.7mg 24%
Vitamin E 0.07mg 1.46mg 9%
Fiber 1.3g 3g 7%
Fructose 4.35g 5%
Potassium 171mg 312mg 4%
Vitamin B5 0.183mg 4%
Calcium 5mg 34mg 3%
Vitamin B2 0.065mg 0.025mg 3%
Vitamin B6 0.1mg 0.063mg 3%
Folate 14µg 25µg 3%
Magnesium 10mg 17mg 2%
Copper 0.148mg 0.13mg 2%
Manganese 0.055mg 0.098mg 2%
Vitamin B3 0.603mg 0.341mg 2%
Protein 0.83g 1.14g 1%
Carbs 16.53g 14.66g 1%
Zinc 0.07mg 0.14mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B1 0.011mg 0.027mg 1%
Polyunsaturated fat 0.132g 0.287g 1%
Calories 66kcal 61kcal 0%
Protein per 100 calories 1.3g 1.9g N/A
Calories per 10 g protein 795kcal 535kcal N/A
Weight per 100 calories 152g 164g N/A
Fats 0.44g 0.52g 0%
Net carbs 15.23g 11.66g N/A
Iron 0.31mg 0.31mg 0%
Sugar 15.23g 8.99g N/A
Phosphorus 31mg 34mg 0%
Sodium 1mg 3mg 0%
Vitamin A 0µg 4µg 0%
Choline 7.1mg 7.8mg 0%
Saturated fat 0.099g 0.029g 0%
Monounsaturated fat 0.12g 0.047g 0%
Tryptophan 0.007mg 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.041mg 0.061mg 0%
Methionine 0.009mg 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more CarbsCarbs +12.8%
Contains more ProteinProtein +37.3%
Contains more FatsFats +18.2%
Contains more OtherOther +38.6%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +155.3%
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +117.4%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.