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  6. Rambutan vs. Orange

Rambutan vs. Orange — In-Depth Nutrition Comparison

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Differences between Rambutan and Orange

  • Rambutan is higher in Manganese, and Vitamin B3, however, Orange is richer in Vitamin C, Vitamin B1, Fiber, and Folate.
  • Orange's daily need coverage for Vitamin C is 54% higher.
  • Rambutan has 14 times more Manganese than Orange. While Rambutan has 0.343mg of Manganese, Orange has only 0.025mg.

The food types used in this comparison are Rambutan, canned, syrup pack and Oranges, raw, all commercial varieties.

Infographic

Rambutan vs Orange 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.
Rambutan
Rambutan
4
:
6
Orange
Orange
Contains more Iron +250%
Contains more Zinc +14.3%
Contains more Copper +46.7%
Contains more Manganese +1272%
Contains more Calcium +81.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +331%
Contains less Sodium -100%
Rambutan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +250%
Contains more Zinc +14.3%
Contains more Copper +46.7%
Contains more Manganese +1272%
Contains more Calcium +81.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +331%
Contains less Sodium -100%

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.
Rambutan
Rambutan
1
:
10
Orange
Orange
Contains more Vitamin B3 +379.4%
Contains more Vitamin A +7400%
Contains more Vitamin C +985.7%
Contains more Vitamin B1 +569.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +1288.9%
Contains more Vitamin B6 +200%
Contains more Folate +275%
Rambutan
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B3 +379.4%
Contains more Vitamin A +7400%
Contains more Vitamin C +985.7%
Contains more Vitamin B1 +569.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +1288.9%
Contains more Vitamin B6 +200%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rambutan
Rambutan
2
:
3
Orange
Orange
Contains more Fats +75%
Contains more Carbs +77.6%
Contains more Protein +44.6%
Contains more Water +11.2%
Contains more Other +91.3%
Rambutan
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +75%
Contains more Carbs +77.6%
Contains more Protein +44.6%
Contains more Water +11.2%
Contains more Other +91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Orange Opinion
Net carbs 19.97g 9.35g Rambutan
Protein 0.65g 0.94g Orange
Fats 0.21g 0.12g Rambutan
Carbs 20.87g 11.75g Rambutan
Calories 82kcal 47kcal Rambutan
Sugar 9.35g Rambutan
Fiber 0.9g 2.4g Orange
Calcium 22mg 40mg Orange
Iron 0.35mg 0.1mg Rambutan
Magnesium 7mg 10mg Orange
Phosphorus 9mg 14mg Orange
Potassium 42mg 181mg Orange
Sodium 11mg 0mg Orange
Zinc 0.08mg 0.07mg Rambutan
Copper 0.066mg 0.045mg Rambutan
Manganese 0.343mg 0.025mg Rambutan
Selenium 0.5µg Orange
Vitamin A 3IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 4.9mg 53.2mg Orange
Vitamin B1 0.013mg 0.087mg Orange
Vitamin B2 0.022mg 0.04mg Orange
Vitamin B3 1.352mg 0.282mg Rambutan
Vitamin B5 0.018mg 0.25mg Orange
Vitamin B6 0.02mg 0.06mg Orange
Folate 8µg 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g Rambutan
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Orange
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
5%
Rambutan
24%
Orange
Minerals Daily Need Coverage Score
10%
Rambutan
7%
Orange

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.015g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 14)
Which food is cheaper?
Orange
Orange is cheaper (difference - $3.6)
Which food is richer in vitamins?
Orange
Orange 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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.