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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
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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 +185.7%
Contains more Calcium +50%
Contains more Potassium +554.8%
Contains more Magnesium +85.7%
Contains more Copper +62.1%
Contains more Zinc +187.5%
Contains more Phosphorus +388.9%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Iron +185.7%
Contains more Calcium +50%
Contains more Potassium +554.8%
Contains more Magnesium +85.7%
Contains more Copper +62.1%
Contains more Zinc +187.5%
Contains more Phosphorus +388.9%
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 +736.7%
Contains more Vitamin A +1300%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
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 +736.7%
Contains more Vitamin A +1300%
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 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
Currant
5
Rambutan
Mineral Summary Score
18
Currant
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%
Currant
4%
Rambutan
Carbohydrates
14%
Currant
21%
Rambutan
Fats
1%
Currant
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.
Currant 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
Currant 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 - 7.37g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 10mg)
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)

All nutrients comparison - raw data values

Nutrient Currant Rambutan Opinion
Calories 56 82 Rambutan
Protein 1.4 0.65 Currant
Fats 0.2 0.21 Rambutan
Vitamin C 41 4.9 Currant
Carbs 13.8 20.87 Rambutan
Cholesterol 0 0
Vitamin D 0 Currant
Iron 1 0.35 Currant
Calcium 33 22 Currant
Potassium 275 42 Currant
Magnesium 13 7 Currant
Sugar 7.37 Rambutan
Fiber 4.3 0.9 Currant
Copper 0.107 0.066 Currant
Zinc 0.23 0.08 Currant
Starch
Phosphorus 44 9 Currant
Sodium 1 11 Currant
Vitamin A 42 3 Currant
Vitamin E 0.1 Currant
Vitamin D 0 Currant
Vitamin B1 0.04 0.013 Currant
Vitamin B2 0.05 0.022 Currant
Vitamin B3 0.1 1.352 Rambutan
Vitamin B5 0.064 0.018 Currant
Vitamin B6 0.07 0.02 Currant
Vitamin B12 0 0
Vitamin K 11 Currant
Folate 8 8
Trans Fat 0 0
Saturated Fat 0.017 Rambutan
Monounsaturated Fat 0.028 Currant
Polyunsaturated fat 0.088 Currant
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 3.53 Currant

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. 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.