Lychee vs mango: which is healthier?
They are about equally nutrient-dense: lychee scores 81/100 and mango 80/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Lychee
66 kcal per 100 g. 10 lychees: 96 g
Mango
60 kcal per 100 g. 1 cup pieces: 165 g
Which to pick for your goal
- Fewer caloriesAbout even66 vs 60 kcal per 100 g
- More proteinAbout even0.8 vs 0.8 g per 100 g
- More fiberAbout even1.3 vs 1.6 g per 100 g
- Less sugarMango15 vs 14 g per 100 g
- More potassiumAbout even171 vs 168 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Lychee, 100 g | Mango, 100 g | Lychee, 96 g | Mango, 165 g |
|---|---|---|---|---|
| Calories | 66 kcal | 60 kcal | 63 kcal | 99 kcal |
| Protein | 0.8 g | 0.8 g | 0.8 g | 1.4 g |
| Carbohydrates | 17 g | 15 g | 16 g | 25 g |
| Sugars | 15 g | 14 g | 15 g | 23 g |
| Fiber | 1.3 g | 1.6 g | 1.2 g | 2.6 g |
| Fat | 0.4 g | 0.4 g | 0.4 g | 0.6 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | 0.2 g |
| Vitamin C | 72 mg | 36 mg | 69 mg | 60 mg |
| Vitamin A | 0 µg | 54 µg | 0 µg | 89 µg |
| Potassium | 171 mg | 168 mg | 164 mg | 277 mg |
| Iron | 0.3 mg | 0.2 mg | 0.3 mg | 0.3 mg |
| Calcium | 5 mg | 11 mg | 4.8 mg | 18 mg |
| Magnesium | 10 mg | 10 mg | 9.6 mg | 17 mg |
| Sodium | 1 mg | 1 mg | 1 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.