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Mango vs Rambutan - In-Depth Nutrition Comparison

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What are the differences between Mango and Rambutan?

  • Mango is higher in Vitamin C, Folate, Vitamin B6, and Vitamin A RAE, yet Rambutan is higher in Manganese.
  • Mango's daily need coverage for Vitamin C is 35% more.
  • Mango has 10000000 times more Vitamin A RAE than Rambutan. While Mango has 54µg of Vitamin A RAE, Rambutan has only 0µg.

We used Mangos, raw and Rambutan, canned, syrup pack types in this article.

Infographic

Mango 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
Mango
6
:
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +300%
Contains less Sodium -90.9%
Contains more Zinc +12.5%
Contains more Copper +68.2%
Contains more Calcium +100%
Contains more Iron +118.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +300%
Contains less Sodium -90.9%
Contains more Zinc +12.5%
Contains more Copper +68.2%
Contains more Calcium +100%
Contains more Iron +118.8%

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
Mango
10
:
Contains more Vitamin A +35966.7%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +994.4%
Contains more Vitamin B6 +495%
Contains more Folate +437.5%
Contains more Vitamin B3 +102.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +35966.7%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +994.4%
Contains more Vitamin B6 +495%
Contains more Folate +437.5%
Contains more Vitamin B3 +102.1%

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.
Mango 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Rambutan Opinion
Net carbs 13.38g 19.97g Rambutan
Protein 0.82g 0.65g Mango
Fats 0.38g 0.21g Mango
Carbs 14.98g 20.87g Rambutan
Calories 60kcal 82kcal Rambutan
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g g Rambutan
Fiber 1.6g 0.9g Mango
Calcium 11mg 22mg Rambutan
Iron 0.16mg 0.35mg Rambutan
Magnesium 10mg 7mg Mango
Phosphorus 14mg 9mg Mango
Potassium 168mg 42mg Mango
Sodium 1mg 11mg Mango
Zinc 0.09mg 0.08mg Mango
Copper 0.111mg 0.066mg Mango
Vitamin A 1082IU 3IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg Mango
Vitamin C 36.4mg 4.9mg Mango
Vitamin B1 0.028mg 0.013mg Mango
Vitamin B2 0.038mg 0.022mg Mango
Vitamin B3 0.669mg 1.352mg Rambutan
Vitamin B5 0.197mg 0.018mg Mango
Vitamin B6 0.119mg 0.02mg Mango
Folate 43µg 8µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g g Rambutan
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
5
Rambutan
Mineral Summary Score
10
Mango
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
5%
Mango
4%
Rambutan
Carbohydrates
15%
Mango
21%
Rambutan
Fats
2%
Mango
1%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.092g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.