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Breadfruit vs. Rambutan — In-Depth Nutrition Comparison

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Significant differences between Breadfruit and Rambutan

  • Breadfruit has more Vitamin C, Fiber, Potassium, Vitamin B5, Vitamin B1, and Vitamin B6, however, Rambutan is richer in Manganese.
  • Breadfruit covers your daily Vitamin C needs 27% more than Rambutan.
  • Rambutan has 25 times less Vitamin B5 than Breadfruit. Breadfruit has 0.457mg of Vitamin B5, while Rambutan has 0.018mg.

Specific food types used in this comparison are Breadfruit, raw and Rambutan, canned, syrup pack.

Infographic

Breadfruit vs Rambutan 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.
Contains more Iron +54.3%
Contains more Magnesium +257.1%
Contains more Phosphorus +233.3%
Contains more Potassium +1066.7%
Contains less Sodium -81.8%
Contains more Zinc +50%
Contains more Copper +27.3%
Contains more Calcium +29.4%
Contains more Manganese +471.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Iron +54.3%
Contains more Magnesium +257.1%
Contains more Phosphorus +233.3%
Contains more Potassium +1066.7%
Contains less Sodium -81.8%
Contains more Zinc +50%
Contains more Copper +27.3%
Contains more Calcium +29.4%
Contains more Manganese +471.7%

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.
:
Contains more Vitamin C +491.8%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +2438.9%
Contains more Vitamin B6 +400%
Contains more Folate +75%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin C +491.8%
Contains more Vitamin B1 +746.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +2438.9%
Contains more Vitamin B6 +400%
Contains more Folate +75%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +64.6%
Contains more Carbs +29.9%
Contains more Other +304.3%
Contains more Water +10.5%
Equal in Fats - 0.21
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more Protein +64.6%
Contains more Carbs +29.9%
Contains more Other +304.3%
Contains more Water +10.5%
Equal in Fats - 0.21

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit Rambutan
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Breadfruit Rambutan Opinion
Net carbs 22.22g 19.97g Breadfruit
Protein 1.07g 0.65g Breadfruit
Fats 0.23g 0.21g Breadfruit
Carbs 27.12g 20.87g Breadfruit
Calories 103kcal 82kcal Breadfruit
Sugar 11g Rambutan
Fiber 4.9g 0.9g Breadfruit
Calcium 17mg 22mg Rambutan
Iron 0.54mg 0.35mg Breadfruit
Magnesium 25mg 7mg Breadfruit
Phosphorus 30mg 9mg Breadfruit
Potassium 490mg 42mg Breadfruit
Sodium 2mg 11mg Breadfruit
Zinc 0.12mg 0.08mg Breadfruit
Copper 0.084mg 0.066mg Breadfruit
Manganese 0.06mg 0.343mg Rambutan
Selenium 0.6µg Breadfruit
Vitamin A 0IU 3IU Rambutan
Vitamin E 0.1mg Breadfruit
Vitamin C 29mg 4.9mg Breadfruit
Vitamin B1 0.11mg 0.013mg Breadfruit
Vitamin B2 0.03mg 0.022mg Breadfruit
Vitamin B3 0.9mg 1.352mg Rambutan
Vitamin B5 0.457mg 0.018mg Breadfruit
Vitamin B6 0.1mg 0.02mg Breadfruit
Folate 14µg 8µg Breadfruit
Vitamin K 0.5µg Breadfruit
Threonine 0.052mg Breadfruit
Isoleucine 0.064mg Breadfruit
Leucine 0.065mg Breadfruit
Lysine 0.037mg Breadfruit
Methionine 0.01mg Breadfruit
Phenylalanine 0.026mg Breadfruit
Valine 0.047mg Breadfruit
Saturated Fat 0.048g Rambutan
Monounsaturated Fat 0.034g Breadfruit
Polyunsaturated fat 0.066g Breadfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit Rambutan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Breadfruit
5%
Rambutan
Minerals Daily Need Coverage Score
14%
Breadfruit
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 11g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 3)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 9mg)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $4)
Which food is richer in minerals?
Breadfruit
Breadfruit is relatively richer in minerals
Which food is richer in vitamins?
Breadfruit
Breadfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/nutrients
  2. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.