Elderberry vs. Rambutan — In-Depth Nutrition Comparison
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How are Elderberry and Rambutan different?
- Elderberry is higher in Vitamin C, Fiber, Vitamin B6, Iron, and Potassium, however, Rambutan is richer in Vitamin B3.
- Daily need coverage for Vitamin C from Elderberry is 35% higher.
- Elderberry contains 12 times more Vitamin B6 than Rambutan. While Elderberry contains 0.23mg of Vitamin B6, Rambutan contains only 0.02mg.
Elderberries, raw and Rambutan, canned, syrup pack are the varieties used in this article.
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.
Contains
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Calcium
+72.7%
Contains
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Iron
+357.1%
Contains
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Phosphorus
+333.3%
Contains
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Potassium
+566.7%
Contains
less
Sodium
-45.5%
Contains
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Zinc
+37.5%
Contains
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Magnesium
+40%
Equal in Copper - 0.066
Contains
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Calcium
+72.7%
Contains
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Iron
+357.1%
Contains
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Phosphorus
+333.3%
Contains
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Potassium
+566.7%
Contains
less
Sodium
-45.5%
Contains
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Zinc
+37.5%
Contains
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Magnesium
+40%
Equal in Copper - 0.066
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.
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Contains
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Vitamin A
+19900%
Contains
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Vitamin C
+634.7%
Contains
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Vitamin B1
+438.5%
Contains
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Vitamin B2
+172.7%
Contains
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Vitamin B5
+677.8%
Contains
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Vitamin B6
+1050%
Contains
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Vitamin B3
+170.4%
Contains
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Folate
+33.3%
Contains
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Vitamin A
+19900%
Contains
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Vitamin C
+634.7%
Contains
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Vitamin B1
+438.5%
Contains
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Vitamin B2
+172.7%
Contains
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Vitamin B5
+677.8%
Contains
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Vitamin B6
+1050%
Contains
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Vitamin B3
+170.4%
Contains
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Folate
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+138.1%
Contains
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Other
+178.3%
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Carbs
+13.4%
Equal in Protein - 0.65
Equal in Water - 78.04
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.65 g
Fats:
0.21 g
Carbs:
20.87 g
Water:
78.04 g
Other:
0.23 g
Contains
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Fats
+138.1%
Contains
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Other
+178.3%
Contains
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Carbs
+13.4%
Equal in Protein - 0.65
Equal in Water - 78.04
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 19.97g |
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| Protein | 0.66g | 0.65g |
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| Fats | 0.5g | 0.21g |
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| Carbs | 18.4g | 20.87g |
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| Calories | 73kcal | 82kcal |
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| Fiber | 7g | 0.9g |
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| Calcium | 38mg | 22mg |
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| Iron | 1.6mg | 0.35mg |
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| Magnesium | 5mg | 7mg |
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| Phosphorus | 39mg | 9mg |
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| Potassium | 280mg | 42mg |
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| Sodium | 6mg | 11mg |
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| Zinc | 0.11mg | 0.08mg |
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| Copper | 0.061mg | 0.066mg |
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| Manganese | 0.343mg |
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| Selenium | 0.6µg |
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| Vitamin A | 600IU | 3IU |
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| Vitamin A RAE | 30µg | 0µg |
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| Vitamin C | 36mg | 4.9mg |
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| Vitamin B1 | 0.07mg | 0.013mg |
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| Vitamin B2 | 0.06mg | 0.022mg |
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| Vitamin B3 | 0.5mg | 1.352mg |
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| Vitamin B5 | 0.14mg | 0.018mg |
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| Vitamin B6 | 0.23mg | 0.02mg |
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| Folate | 6µg | 8µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
22%
5%
Minerals Daily Need Coverage Score
14%
10%
Comparison summary
Which food is lower in Saturated Fat?
Rambutan is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 59)
Which food is cheaper?
Elderberry is cheaper (difference - $4)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.