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Avocado vs Rambutan - In-Depth Nutrition Comparison

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How are Avocado and Rambutan different?

  • Avocado is richer in Vitamin B5, Fiber, Folate, Vitamin B6, Copper, Potassium, Vitamin B2, Phosphorus, and Vitamin C, while Rambutan is higher in Manganese.
  • Avocado covers your daily need of Vitamin B5 27% more than Rambutan.
  • Avocado contains 13 times more Vitamin B6 than Rambutan. Avocado contains 0.257mg of Vitamin B6, while Rambutan contains 0.02mg.

Avocados, raw, all commercial varieties and Rambutan, canned, syrup pack types were used in this article.

Infographic

Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +57.1%
Contains more Potassium +1054.8%
Contains more Magnesium +314.3%
Contains more Copper +187.9%
Contains more Zinc +700%
Contains more Phosphorus +477.8%
Contains less Sodium -36.4%
Contains more Calcium +83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Iron +57.1%
Contains more Potassium +1054.8%
Contains more Magnesium +314.3%
Contains more Copper +187.9%
Contains more Zinc +700%
Contains more Phosphorus +477.8%
Contains less Sodium -36.4%
Contains more Calcium +83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Avocado
11
:
Contains more Vitamin C +104.1%
Contains more Vitamin A +4766.7%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +490.9%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +7616.7%
Contains more Vitamin B6 +1185%
Contains more Folate +912.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Contains more Vitamin C +104.1%
Contains more Vitamin A +4766.7%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +490.9%
Contains more Vitamin B3 +28.6%
Contains more Vitamin B5 +7616.7%
Contains more Vitamin B6 +1185%
Contains more Folate +912.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Rambutan
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Rambutan Opinion
Calories 160kcal 82kcal Avocado
Protein 2g 0.65g Avocado
Fats 14.66g 0.21g Avocado
Vitamin C 10mg 4.9mg Avocado
Net carbs 1.83g 19.97g Rambutan
Carbs 8.53g 20.87g Rambutan
Cholesterol 0mg 0mg
Vitamin D 0IU IU Avocado
Iron 0.55mg 0.35mg Avocado
Calcium 12mg 22mg Rambutan
Potassium 485mg 42mg Avocado
Magnesium 29mg 7mg Avocado
Sugar 0.66g g Rambutan
Fiber 6.7g 0.9g Avocado
Copper 0.19mg 0.066mg Avocado
Zinc 0.64mg 0.08mg Avocado
Starch 0.11g g Avocado
Phosphorus 52mg 9mg Avocado
Sodium 7mg 11mg Avocado
Vitamin A 146IU 3IU Avocado
Vitamin E 2.07mg mg Avocado
Vitamin D 0µg µg Avocado
Vitamin B1 0.067mg 0.013mg Avocado
Vitamin B2 0.13mg 0.022mg Avocado
Vitamin B3 1.738mg 1.352mg Avocado
Vitamin B5 1.389mg 0.018mg Avocado
Vitamin B6 0.257mg 0.02mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg µg Avocado
Folate 81µg 8µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g g Rambutan
Monounsaturated Fat 9.799g g Avocado
Polyunsaturated fat 1.816g g Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Fructose 0.12g g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Rambutan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
5
Rambutan
Mineral Summary Score
24
Avocado
7
Rambutan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
4%
Rambutan
Carbohydrates
9%
Avocado
21%
Rambutan
Fats
68%
Avocado
1%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 2.126g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $3.2)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.