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Horned melon vs Rambutan - In-Depth Nutrition Comparison

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Important differences between Horned melon and Rambutan

  • Horned melon has more Iron, and Magnesium, however Rambutan is richer in Manganese, and Copper.
  • Rambutan's daily need coverage for Manganese is 13% more.
  • Horned melon contains 6 times more Zinc than Rambutan. Horned melon contains 0.48mg of Zinc, while Rambutan contains 0.08mg.

The food varieties used in the comparison are Horned melon (Kiwano) and Rambutan, canned, syrup pack.

Infographic

Horned melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +222.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +311.1%
Contains more Potassium +192.9%
Contains less Sodium -81.8%
Contains more Zinc +500%
Contains more Calcium +69.2%
Contains more Copper +230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Contains more Iron +222.9%
Contains more Magnesium +471.4%
Contains more Phosphorus +311.1%
Contains more Potassium +192.9%
Contains less Sodium -81.8%
Contains more Zinc +500%
Contains more Calcium +69.2%
Contains more Copper +230%

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 A +4800%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +139.3%
Contains more Folate +166.7%
Equal in Vitamin C - 4.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Contains more Vitamin A +4800%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +139.3%
Contains more Folate +166.7%
Equal in Vitamin C - 4.9

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.
Horned melon Rambutan
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Horned melon Rambutan Opinion
Net carbs 7.56g 19.97g Rambutan
Protein 1.78g 0.65g Horned melon
Fats 1.26g 0.21g Horned melon
Carbs 7.56g 20.87g Rambutan
Calories 44kcal 82kcal Rambutan
Starch g g
Fructose g g
Sugar g g
Fiber g 0.9g Rambutan
Calcium 13mg 22mg Rambutan
Iron 1.13mg 0.35mg Horned melon
Magnesium 40mg 7mg Horned melon
Phosphorus 37mg 9mg Horned melon
Potassium 123mg 42mg Horned melon
Sodium 2mg 11mg Horned melon
Zinc 0.48mg 0.08mg Horned melon
Copper 0.02mg 0.066mg Rambutan
Vitamin A 147IU 3IU Horned melon
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 5.3mg 4.9mg Horned melon
Vitamin B1 0.025mg 0.013mg Horned melon
Vitamin B2 0.015mg 0.022mg Rambutan
Vitamin B3 0.565mg 1.352mg Rambutan
Vitamin B5 0.183mg 0.018mg Horned melon
Vitamin B6 0.063mg 0.02mg Horned melon
Folate 3µg 8µg Rambutan
Vitamin B12 µg 0µg Rambutan
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Rambutan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
6
Horned melon
5
Rambutan
Mineral Summary Score
15
Horned melon
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
11%
Horned melon
4%
Rambutan
Carbohydrates
8%
Horned melon
21%
Rambutan
Fats
6%
Horned melon
1%
Rambutan

Comparison summary

Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 11)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $2.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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.
Which food is richer in vitamins?
?
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

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.