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Kiwifruit vs Rambutan - In-Depth Nutrition Comparison

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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +54.5%
Contains more Potassium +642.9%
Contains more Magnesium +142.9%
Contains more Copper +97%
Contains more Zinc +75%
Contains more Phosphorus +277.8%
Contains less Sodium -72.7%
Contains more Iron +12.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Calcium +54.5%
Contains more Potassium +642.9%
Contains more Magnesium +142.9%
Contains more Copper +97%
Contains more Zinc +75%
Contains more Phosphorus +277.8%
Contains less Sodium -72.7%
Contains more Iron +12.9%

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 C +1791.8%
Contains more Vitamin A +2800%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Contains more Vitamin C +1791.8%
Contains more Vitamin A +2800%
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%

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.
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
Calories 61kcal 82kcal Rambutan
Protein 1.14g 0.65g Kiwifruit
Fats 0.52g 0.21g Kiwifruit
Vitamin C 92.7mg 4.9mg Kiwifruit
Net carbs 11.66g 19.97g Rambutan
Carbs 14.66g 20.87g Rambutan
Cholesterol 0mg 0mg
Vitamin D 0IU IU Kiwifruit
Iron 0.31mg 0.35mg Rambutan
Calcium 34mg 22mg Kiwifruit
Potassium 312mg 42mg Kiwifruit
Magnesium 17mg 7mg Kiwifruit
Sugar 8.99g g Rambutan
Fiber 3g 0.9g Kiwifruit
Copper 0.13mg 0.066mg Kiwifruit
Zinc 0.14mg 0.08mg Kiwifruit
Starch 0g g Kiwifruit
Phosphorus 34mg 9mg Kiwifruit
Sodium 3mg 11mg Kiwifruit
Vitamin A 87IU 3IU Kiwifruit
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0µg µg 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
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Folate 25µg 8µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g g Rambutan
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Rambutan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42
Kiwifruit
5
Rambutan
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
4%
Rambutan
Carbohydrates
15%
Kiwifruit
21%
Rambutan
Fats
2%
Kiwifruit
1%
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

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. 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.