Elderberry vs. Rambutan — In-Depth Nutrition Comparison
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How are elderberries and rambutan different?
- Elderberries are higher in vitamin C, fiber, vitamin B6, iron, vitamin A, and potassium; however, rambutan is richer in vitamin B3.
- Daily need coverage for vitamin C for elderberries is 35% higher.
- Elderberries contain 200 times more vitamin A than rambutan. While elderberries contain 600IU of vitamin A, rambutan contains only 3IU.
Elderberries, raw and Rambutan, canned, syrup pack are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +72.7% |
| Contains more PotassiumPotassium | +566.7% |
| Contains more IronIron | +357.1% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains less SodiumSodium | -45.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +40% |
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 CVitamin C | +634.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +438.5% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B5Vitamin B5 | +677.8% |
| Contains more Vitamin B6Vitamin B6 | +1050% |
| Contains more Vitamin B3Vitamin B3 | +170.4% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 4.9mg | 35% |
| Fiber | 7g | 0.9g | 24% |
| Iron | 1.6mg | 0.35mg | 16% |
| Vitamin B6 | 0.23mg | 0.02mg | 16% |
| Manganese | 0.343mg | 15% | |
| Potassium | 280mg | 42mg | 7% |
| Vitamin B3 | 0.5mg | 1.352mg | 5% |
| Vitamin B1 | 0.07mg | 0.013mg | 5% |
| Phosphorus | 39mg | 9mg | 4% |
| Vitamin B2 | 0.06mg | 0.022mg | 3% |
| Vitamin A | 30µg | 0µg | 3% |
| Calcium | 38mg | 22mg | 2% |
| Vitamin B5 | 0.14mg | 0.018mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Carbs | 18.4g | 20.87g | 1% |
| Copper | 0.061mg | 0.066mg | 1% |
| Folate | 6µg | 8µg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 73kcal | 82kcal | 0% |
| Protein | 0.66g | 0.65g | 0% |
| Fats | 0.5g | 0.21g | 0% |
| Net carbs | 11.4g | 19.97g | N/A |
| Magnesium | 5mg | 7mg | 0% |
| Zinc | 0.11mg | 0.08mg | 0% |
| Sodium | 6mg | 11mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.65 g
Fats:
0.21 g
Carbs:
20.87 g
Water:
78.04 g
Other:
0.23 g
| Contains more FatsFats | +138.1% |
| Contains more OtherOther | +178.3% |
| Contains more CarbsCarbs | +13.4% |
~equal in
Protein
~0.65g
~equal in
Water
~78.04g
