Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwifruit vs. Rambutan — In-Depth Nutrition Comparison

Compare

How are Kiwifruit and Rambutan different?

  • Kiwifruit is higher in Vitamin C, Fiber, Potassium, and Copper, however, Rambutan is richer in Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin C from Kiwifruit is 98% higher.
  • Kiwifruit contains 7 times more Potassium than Rambutan. While Kiwifruit contains 312mg of Potassium, Rambutan contains only 42mg.

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

Infographic

Kiwifruit 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 +54.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +277.8%
Contains more Potassium +642.9%
Contains less Sodium -72.7%
Contains more Zinc +75%
Contains more Copper +97%
Contains more Iron +12.9%
Contains more Manganese +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Calcium +54.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +277.8%
Contains more Potassium +642.9%
Contains less Sodium -72.7%
Contains more Zinc +75%
Contains more Copper +97%
Contains more Iron +12.9%
Contains more Manganese +250%

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 +2800%
Contains more Vitamin C +1791.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Folate +212.5%
Contains more Vitamin B3 +296.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +2800%
Contains more Vitamin C +1791.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Folate +212.5%
Contains more Vitamin B3 +296.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.4%
Contains more Fats +147.6%
Contains more Other +165.2%
Contains more Carbs +42.4%
Equal in Water - 78.04
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +75.4%
Contains more Fats +147.6%
Contains more Other +165.2%
Contains more Carbs +42.4%
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.
Kiwifruit Rambutan
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Rambutan Opinion
Net carbs 11.66g 19.97g Rambutan
Protein 1.14g 0.65g Kiwifruit
Fats 0.52g 0.21g Kiwifruit
Carbs 14.66g 20.87g Rambutan
Calories 61kcal 82kcal Rambutan
Fructose 4.35g Kiwifruit
Sugar 8.99g Rambutan
Fiber 3g 0.9g Kiwifruit
Calcium 34mg 22mg Kiwifruit
Iron 0.31mg 0.35mg Rambutan
Magnesium 17mg 7mg Kiwifruit
Phosphorus 34mg 9mg Kiwifruit
Potassium 312mg 42mg Kiwifruit
Sodium 3mg 11mg Kiwifruit
Zinc 0.14mg 0.08mg Kiwifruit
Copper 0.13mg 0.066mg Kiwifruit
Manganese 0.098mg 0.343mg Rambutan
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 3IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 4.9mg Kiwifruit
Vitamin B1 0.027mg 0.013mg Kiwifruit
Vitamin B2 0.025mg 0.022mg Kiwifruit
Vitamin B3 0.341mg 1.352mg Rambutan
Vitamin B5 0.183mg 0.018mg Kiwifruit
Vitamin B6 0.063mg 0.02mg Kiwifruit
Folate 25µg 8µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Rambutan
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Rambutan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
42%
Kiwifruit
5%
Rambutan
Minerals Daily Need Coverage Score
14%
Kiwifruit
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.029g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 1)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $3.5)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.