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  6. Lychee vs. Prunes

Lychee vs. Prunes — In-Depth Nutrition Comparison

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A recap on the differences between lychee and prunes

  • Lychee has more vitamin C; however, prunes are higher in vitamin K, fiber, potassium, vitamin A, copper, manganese, vitamin B2, vitamin B6, and vitamin B3.
  • Lychee covers your daily vitamin C needs 79% more than prunes.
  • The glycemic index of lychee is higher.

Food varieties used in this article are Litchis, raw and Plums, dried (prunes), uncooked.

Infographic

Lychee vs Prunes 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
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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +328.1%
Contains more IronIron +200%
Contains more CopperCopper +89.9%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +122.6%
Contains more ManganeseManganese +443.6%

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%
Prunes
Prunes
8
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +11816.7%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B1Vitamin B1 +363.6%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +14775%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lychee Prunes DV% diff.
Vitamin C 71.5mg 0.6mg 79%
Vitamin K 0.4µg 59.5µg 49%
Fiber 1.3g 7.1g 23%
Potassium 171mg 732mg 17%
Carbs 16.53g 63.88g 16%
Fructose 12.45g 16%
Copper 0.148mg 0.281mg 15%
Manganese 0.055mg 0.299mg 11%
Calories 66kcal 240kcal 9%
Vitamin B2 0.065mg 0.186mg 9%
Iron 0.31mg 0.93mg 8%
Vitamin B3 0.603mg 1.882mg 8%
Vitamin B5 0.422mg 8%
Vitamin B6 0.1mg 0.205mg 8%
Magnesium 10mg 41mg 7%
Phosphorus 31mg 69mg 5%
Calcium 5mg 43mg 4%
Vitamin A 0µg 39µg 4%
Protein 0.83g 2.18g 3%
Zinc 0.07mg 0.44mg 3%
Vitamin B1 0.011mg 0.051mg 3%
Folate 14µg 4µg 3%
Starch 5.11g 2%
Vitamin E 0.07mg 0.43mg 2%
Selenium 0.6µg 0.3µg 1%
Choline 7.1mg 10.1mg 1%
Protein per 100 calories 1.3g 0.91g N/A
Calories per 10 g protein 795kcal 1101kcal N/A
Weight per 100 calories 152g 42g N/A
Fats 0.44g 0.38g 0%
Net carbs 15.23g 56.78g N/A
Sugar 15.23g 38.13g N/A
Sodium 1mg 2mg 0%
Saturated fat 0.099g 0.088g 0%
Monounsaturated fat 0.12g 0.053g 0%
Polyunsaturated fat 0.132g 0.062g 0%
Tryptophan 0.007mg 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.041mg 0.05mg 0%
Methionine 0.009mg 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more FatsFats +15.8%
Contains more WaterWater +164.4%
Contains more ProteinProtein +162.7%
Contains more CarbsCarbs +286.4%
Contains more OtherOther +500%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +126.4%
Contains more Poly. FatPolyunsaturated fat +112.9%
Contains less Sat. FatSaturated fat -11.1%

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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. Lychee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169086/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.