Coconut vs. Rambutan — In-Depth Nutrition Comparison

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A recap on the differences between coconut and rambutan

Coconut has more manganese, copper, fiber, iron, phosphorus, zinc, potassium, magnesium, and vitamin B5; however, rambutan is higher in vitamin B3.
Coconut covers your daily manganese needs 50% more than rambutan.
Rambutan contains 17 times less vitamin B5 than coconut. Coconut contains 0.3mg of vitamin B5, while rambutan contains 0.018mg.

Food varieties used in this article are Nuts, coconut meat, raw and Rambutan, canned, syrup pack.

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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.

Coconut

Rambutan

Contains more MagnesiumMagnesium	+357.1%
Contains more PotassiumPotassium	+747.6%
Contains more IronIron	+594.3%
Contains more CopperCopper	+559.1%
Contains more ZincZinc	+1275%
Contains more PhosphorusPhosphorus	+1155.6%
Contains more ManganeseManganese	+337.3%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+57.1%
Contains less SodiumSodium	-45%

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.

Coconut

Rambutan

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+407.7%
Contains more Vitamin B5Vitamin B5	+1566.7%
Contains more Vitamin B6Vitamin B6	+170%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+225%

Contains more Vitamin CVitamin C	+48.5%
Contains more Vitamin B3Vitamin B3	+150.4%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.022mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g		135%
Fats	33.49g	0.21g	51%
Manganese	1.5mg	0.343mg	50%
Copper	0.435mg	0.066mg	41%
Fiber	9g	0.9g	32%
Iron	2.43mg	0.35mg	26%
Selenium	10.1µg		18%
Phosphorus	113mg	9mg	15%
Calories	354kcal	82kcal	14%
Potassium	356mg	42mg	9%
Zinc	1.1mg	0.08mg	9%
Magnesium	32mg	7mg	6%
Vitamin B5	0.3mg	0.018mg	6%
Protein	3.33g	0.65g	5%
Vitamin B3	0.54mg	1.352mg	5%
Folate	26µg	8µg	5%
Vitamin B1	0.066mg	0.013mg	4%
Monounsaturated fat	1.425g		4%
Vitamin B6	0.054mg	0.02mg	3%
Vitamin C	3.3mg	4.9mg	2%
Carbs	15.23g	20.87g	2%
Vitamin E	0.24mg		2%
Choline	12.1mg		2%
Polyunsaturated fat	0.366g		2%
Calcium	14mg	22mg	1%
Weight per 100 calories	28g	122g	N/A
Unsaturated / Saturated Fat ratio	0.06		N/A
Net carbs	6.23g	19.97g	N/A
Sugar	6.23g		N/A
Sodium	20mg	11mg	0%
Vitamin B2	0.02mg	0.022mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.039mg		0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg		0%
Methionine	0.062mg		0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%