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  6. Mango vs. Rambutan

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
7
:
3
Rambutan
Rambutan
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%
Contains more Manganese +444.4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Rambutan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
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%
Contains more Manganese +444.4%

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.
Mango
Mango
10
:
1
Rambutan
Rambutan
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%
Mango
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%
Rambutan
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
:
1
Rambutan
Rambutan
Contains more Protein +26.2%
Contains more Fats +81%
Contains more Other +56.5%
Contains more Carbs +39.3%
Equal in Water - 78.04
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Rambutan
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 +26.2%
Contains more Fats +81%
Contains more Other +56.5%
Contains more Carbs +39.3%
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.
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
Fructose 4.68g Mango
Sugar 13.66g 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
Manganese 0.063mg 0.343mg Rambutan
Selenium 0.6µg Mango
Vitamin A 1082IU 3IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 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 K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Rambutan
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g 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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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
26%
Mango
5%
Rambutan
Minerals Daily Need Coverage Score
9%
Mango
10%
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

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. 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.