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Jackfruit vs. Rambutan — In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Rambutan

  • Jackfruit has more Vitamin B6, Potassium, Vitamin C, Vitamin B1, and Magnesium, however, Rambutan is higher in Manganese.
  • Jackfruit covers your daily Vitamin B6 needs 24% more than Rambutan.
  • Rambutan contains 11 times less Potassium than Jackfruit. Jackfruit contains 448mg of Potassium, while Rambutan contains 42mg.

Food varieties used in this article are Jackfruit, raw and Rambutan, canned, syrup pack.

Infographic

Jackfruit 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 Magnesium +314.3%
Contains more Phosphorus +133.3%
Contains more Potassium +966.7%
Contains less Sodium -81.8%
Contains more Zinc +62.5%
Contains more Copper +15.2%
Contains more Iron +52.2%
Contains more Manganese +697.7%
Equal in Calcium - 22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Magnesium +314.3%
Contains more Phosphorus +133.3%
Contains more Potassium +966.7%
Contains less Sodium -81.8%
Contains more Zinc +62.5%
Contains more Copper +15.2%
Contains more Iron +52.2%
Contains more Manganese +697.7%
Equal in Calcium - 22

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 +3566.7%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +707.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +1205.6%
Contains more Vitamin B6 +1545%
Contains more Folate +200%
Contains more Vitamin B3 +47%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 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 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0% 0%
Contains more Vitamin A +3566.7%
Contains more Vitamin C +179.6%
Contains more Vitamin B1 +707.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +1205.6%
Contains more Vitamin B6 +1545%
Contains more Folate +200%
Contains more Vitamin B3 +47%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +164.6%
Contains more Fats +204.8%
Contains more Carbs +11.4%
Contains more Other +304.3%
Equal in Water - 78.04
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 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 +164.6%
Contains more Fats +204.8%
Contains more Carbs +11.4%
Contains more Other +304.3%
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.
Jackfruit 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

All nutrients comparison - raw data values

Nutrient Jackfruit Rambutan Opinion
Net carbs 21.75g 19.97g Jackfruit
Protein 1.72g 0.65g Jackfruit
Fats 0.64g 0.21g Jackfruit
Carbs 23.25g 20.87g Jackfruit
Calories 95kcal 82kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Rambutan
Fiber 1.5g 0.9g Jackfruit
Calcium 24mg 22mg Jackfruit
Iron 0.23mg 0.35mg Rambutan
Magnesium 29mg 7mg Jackfruit
Phosphorus 21mg 9mg Jackfruit
Potassium 448mg 42mg Jackfruit
Sodium 2mg 11mg Jackfruit
Zinc 0.13mg 0.08mg Jackfruit
Copper 0.076mg 0.066mg Jackfruit
Manganese 0.043mg 0.343mg Rambutan
Vitamin A 110IU 3IU Jackfruit
Vitamin A RAE 5µg 0µg Jackfruit
Vitamin E 0.34mg Jackfruit
Vitamin C 13.7mg 4.9mg Jackfruit
Vitamin B1 0.105mg 0.013mg Jackfruit
Vitamin B2 0.055mg 0.022mg Jackfruit
Vitamin B3 0.92mg 1.352mg Rambutan
Vitamin B5 0.235mg 0.018mg Jackfruit
Vitamin B6 0.329mg 0.02mg Jackfruit
Folate 24µg 8µg Jackfruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g Rambutan
Monounsaturated Fat 0.155g Jackfruit
Polyunsaturated fat 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit 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%
Jackfruit
5%
Rambutan
Minerals Daily Need Coverage Score
12%
Jackfruit
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $3.5)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.