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Currant vs. Rambutan — In-Depth Nutrition Comparison

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A recap on differences between Currant and Rambutan

  • Currant has more Vitamin C, Fiber, Iron, and Potassium, however, Rambutan is higher in Vitamin B3, and Manganese.
  • Currant covers your daily Vitamin C needs 40% more than Rambutan.
  • Rambutan contains 7 times less Potassium than Currant. Currant contains 275mg of Potassium, while Rambutan contains 42mg.

Food varieties used in this article are Currants, red and white, raw and Rambutan, canned, syrup pack.

Infographic

Currant 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 Calcium +50%
Contains more Iron +185.7%
Contains more Magnesium +85.7%
Contains more Phosphorus +388.9%
Contains more Potassium +554.8%
Contains less Sodium -90.9%
Contains more Zinc +187.5%
Contains more Copper +62.1%
Contains more Manganese +84.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains more Magnesium +85.7%
Contains more Phosphorus +388.9%
Contains more Potassium +554.8%
Contains less Sodium -90.9%
Contains more Zinc +187.5%
Contains more Copper +62.1%
Contains more Manganese +84.4%

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.
Currant
10
:
Contains more Vitamin A +1300%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +250%
Contains more Vitamin B3 +1252%
Equal in Folate - 8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0% 0%
Contains more Vitamin A +1300%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +250%
Contains more Vitamin B3 +1252%
Equal in Folate - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +115.4%
Contains more Other +182.6%
Contains more Carbs +51.2%
Equal in Fats - 0.21
Equal in Water - 78.04
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +115.4%
Contains more Other +182.6%
Contains more Carbs +51.2%
Equal in Fats - 0.21
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.
Currant 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 Currant Rambutan Opinion
Net carbs 9.5g 19.97g Rambutan
Protein 1.4g 0.65g Currant
Fats 0.2g 0.21g Rambutan
Carbs 13.8g 20.87g Rambutan
Calories 56kcal 82kcal Rambutan
Fructose 3.53g Currant
Sugar 7.37g Rambutan
Fiber 4.3g 0.9g Currant
Calcium 33mg 22mg Currant
Iron 1mg 0.35mg Currant
Magnesium 13mg 7mg Currant
Phosphorus 44mg 9mg Currant
Potassium 275mg 42mg Currant
Sodium 1mg 11mg Currant
Zinc 0.23mg 0.08mg Currant
Copper 0.107mg 0.066mg Currant
Manganese 0.186mg 0.343mg Rambutan
Selenium 0.6µg Currant
Vitamin A 42IU 3IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg Currant
Vitamin C 41mg 4.9mg Currant
Vitamin B1 0.04mg 0.013mg Currant
Vitamin B2 0.05mg 0.022mg Currant
Vitamin B3 0.1mg 1.352mg Rambutan
Vitamin B5 0.064mg 0.018mg Currant
Vitamin B6 0.07mg 0.02mg Currant
Folate 8µg 8µg
Choline 7.6mg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g Rambutan
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
17%
Currant
5%
Rambutan
Minerals Daily Need Coverage Score
17%
Currant
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 7.37g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.017g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 34)
Which food is cheaper?
Currant
Currant is cheaper (difference - $3.5)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.