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Elderberry vs. Rambutan — In-Depth Nutrition Comparison

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How are Elderberry and Rambutan different?

  • Elderberry is higher in Vitamin C, Fiber, Vitamin B6, Iron, and Potassium, however, Rambutan is richer in Vitamin B3.
  • Daily need coverage for Vitamin C from Elderberry is 35% higher.
  • Elderberry contains 12 times more Vitamin B6 than Rambutan. While Elderberry contains 0.23mg of Vitamin B6, Rambutan contains only 0.02mg.

Elderberries, raw and Rambutan, canned, syrup pack are the varieties used in this article.

Infographic

Elderberry 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 +72.7%
Contains more Iron +357.1%
Contains more Phosphorus +333.3%
Contains more Potassium +566.7%
Contains less Sodium -45.5%
Contains more Zinc +37.5%
Contains more Magnesium +40%
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.6% 13% 5% 3.9% 3.7% 1.4% 2.2% 22% 45% 0%
Contains more Calcium +72.7%
Contains more Iron +357.1%
Contains more Phosphorus +333.3%
Contains more Potassium +566.7%
Contains less Sodium -45.5%
Contains more Zinc +37.5%
Contains more Magnesium +40%
Equal in Copper - 0.066

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.
:
Contains more Vitamin A +19900%
Contains more Vitamin C +634.7%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B5 +677.8%
Contains more Vitamin B6 +1050%
Contains more Vitamin B3 +170.4%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0% 0% 16% 3.3% 5.1% 25% 1.1% 4.6% 6% 0% 0% 0%
Contains more Vitamin A +19900%
Contains more Vitamin C +634.7%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B5 +677.8%
Contains more Vitamin B6 +1050%
Contains more Vitamin B3 +170.4%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +138.1%
Contains more Other +178.3%
Contains more Carbs +13.4%
Equal in Protein - 0.65
Equal in Water - 78.04
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 Fats +138.1%
Contains more Other +178.3%
Contains more Carbs +13.4%
Equal in Protein - 0.65
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.
Elderberry Rambutan
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Elderberry Rambutan Opinion
Net carbs 11.4g 19.97g Rambutan
Protein 0.66g 0.65g Elderberry
Fats 0.5g 0.21g Elderberry
Carbs 18.4g 20.87g Rambutan
Calories 73kcal 82kcal Rambutan
Fiber 7g 0.9g Elderberry
Calcium 38mg 22mg Elderberry
Iron 1.6mg 0.35mg Elderberry
Magnesium 5mg 7mg Rambutan
Phosphorus 39mg 9mg Elderberry
Potassium 280mg 42mg Elderberry
Sodium 6mg 11mg Elderberry
Zinc 0.11mg 0.08mg Elderberry
Copper 0.061mg 0.066mg Rambutan
Manganese 0.343mg Rambutan
Selenium 0.6µg Elderberry
Vitamin A 600IU 3IU Elderberry
Vitamin A RAE 30µg 0µg Elderberry
Vitamin C 36mg 4.9mg Elderberry
Vitamin B1 0.07mg 0.013mg Elderberry
Vitamin B2 0.06mg 0.022mg Elderberry
Vitamin B3 0.5mg 1.352mg Rambutan
Vitamin B5 0.14mg 0.018mg Elderberry
Vitamin B6 0.23mg 0.02mg Elderberry
Folate 6µg 8µg Rambutan
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Rambutan
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry 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
20%
Elderberry
5%
Rambutan
Minerals Daily Need Coverage Score
14%
Elderberry
10%
Rambutan

Comparison summary

Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 59)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $4)
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.