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Blackberry vs Rambutan - In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Rambutan

  • The amount of Vitamin C, Fiber, Manganese, Copper, and Vitamin B5 in Blackberry is higher than in Rambutan.
  • Blackberry covers your daily need of Vitamin C 18% more than Rambutan.
  • Blackberry contains 15 times more Vitamin B5 than Rambutan. While Blackberry contains 0.276mg of Vitamin B5, Rambutan contains only 0.018mg.

These are the specific foods used in this comparison Blackberries, raw and Rambutan, canned, syrup pack.

Infographic

Blackberry vs Rambutan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +77.1%
Contains more Calcium +31.8%
Contains more Potassium +285.7%
Contains more Magnesium +185.7%
Contains more Copper +150%
Contains more Zinc +562.5%
Contains more Phosphorus +144.4%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Iron +77.1%
Contains more Calcium +31.8%
Contains more Potassium +285.7%
Contains more Magnesium +185.7%
Contains more Copper +150%
Contains more Zinc +562.5%
Contains more Phosphorus +144.4%
Contains less Sodium -90.9%

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
:
Contains more Vitamin C +328.6%
Contains more Vitamin A +7033.3%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1433.3%
Contains more Vitamin B6 +50%
Contains more Folate +212.5%
Contains more Vitamin B3 +109.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
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 +328.6%
Contains more Vitamin A +7033.3%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1433.3%
Contains more Vitamin B6 +50%
Contains more Folate +212.5%
Contains more Vitamin B3 +109.3%

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
18
Blackberry
5
Rambutan
Mineral Summary Score
17
Blackberry
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
8%
Blackberry
4%
Rambutan
Carbohydrates
10%
Blackberry
21%
Rambutan
Fats
2%
Blackberry
1%
Rambutan

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.
Blackberry 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 4.88g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 10mg)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $3.7)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Blackberry Rambutan Opinion
Calories 43 82 Rambutan
Protein 1.39 0.65 Blackberry
Fats 0.49 0.21 Blackberry
Vitamin C 21 4.9 Blackberry
Carbs 9.61 20.87 Rambutan
Cholesterol 0 0
Vitamin D 0 Blackberry
Iron 0.62 0.35 Blackberry
Calcium 29 22 Blackberry
Potassium 162 42 Blackberry
Magnesium 20 7 Blackberry
Sugar 4.88 Rambutan
Fiber 5.3 0.9 Blackberry
Copper 0.165 0.066 Blackberry
Zinc 0.53 0.08 Blackberry
Starch 0 Blackberry
Phosphorus 22 9 Blackberry
Sodium 1 11 Blackberry
Vitamin A 214 3 Blackberry
Vitamin E 1.17 Blackberry
Vitamin D 0 Blackberry
Vitamin B1 0.02 0.013 Blackberry
Vitamin B2 0.026 0.022 Blackberry
Vitamin B3 0.646 1.352 Rambutan
Vitamin B5 0.276 0.018 Blackberry
Vitamin B6 0.03 0.02 Blackberry
Vitamin B12 0 0
Vitamin K 19.8 Blackberry
Folate 25 8 Blackberry
Trans Fat 0 0
Saturated Fat 0.014 Rambutan
Monounsaturated Fat 0.047 Blackberry
Polyunsaturated fat 0.28 Blackberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.4 Blackberry

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.