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Pomegranate vs. Rambutan — In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Rambutan?

  • Pomegranate is higher in Fiber, Copper, Folate, Vitamin B5, Vitamin C, and Potassium, yet Rambutan is higher in Manganese, and Vitamin B3.
  • Pomegranate's daily need coverage for Fiber is 12% more.
  • Pomegranate has 21 times more Vitamin B5 than Rambutan. While Pomegranate has 0.377mg of Vitamin B5, Rambutan has only 0.018mg.

We used Pomegranates, raw and Rambutan, canned, syrup pack types in this article.

Infographic

Pomegranate 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 Magnesium +71.4%
Contains more Phosphorus +300%
Contains more Potassium +461.9%
Contains less Sodium -72.7%
Contains more Zinc +337.5%
Contains more Copper +139.4%
Contains more Calcium +120%
Contains more Iron +16.7%
Contains more Manganese +188.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Magnesium +71.4%
Contains more Phosphorus +300%
Contains more Potassium +461.9%
Contains less Sodium -72.7%
Contains more Zinc +337.5%
Contains more Copper +139.4%
Contains more Calcium +120%
Contains more Iron +16.7%
Contains more Manganese +188.2%

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 +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +361.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +361.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +156.9%
Contains more Fats +457.1%
Contains more Other +130.4%
Contains more Carbs +11.6%
Equal in Water - 78.04
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +156.9%
Contains more Fats +457.1%
Contains more Other +130.4%
Contains more Carbs +11.6%
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.
Pomegranate 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Rambutan Opinion
Net carbs 14.7g 19.97g Rambutan
Protein 1.67g 0.65g Pomegranate
Fats 1.17g 0.21g Pomegranate
Carbs 18.7g 20.87g Rambutan
Calories 83kcal 82kcal Pomegranate
Sugar 13.67g Rambutan
Fiber 4g 0.9g Pomegranate
Calcium 10mg 22mg Rambutan
Iron 0.3mg 0.35mg Rambutan
Magnesium 12mg 7mg Pomegranate
Phosphorus 36mg 9mg Pomegranate
Potassium 236mg 42mg Pomegranate
Sodium 3mg 11mg Pomegranate
Zinc 0.35mg 0.08mg Pomegranate
Copper 0.158mg 0.066mg Pomegranate
Manganese 0.119mg 0.343mg Rambutan
Selenium 0.5µg Pomegranate
Vitamin A 0IU 3IU Rambutan
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 4.9mg Pomegranate
Vitamin B1 0.067mg 0.013mg Pomegranate
Vitamin B2 0.053mg 0.022mg Pomegranate
Vitamin B3 0.293mg 1.352mg Rambutan
Vitamin B5 0.377mg 0.018mg Pomegranate
Vitamin B6 0.075mg 0.02mg Pomegranate
Folate 38µg 8µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Rambutan
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16%
Pomegranate
5%
Rambutan
Minerals Daily Need Coverage Score
14%
Pomegranate
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.