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Melon vs. Rambutan — In-Depth Nutrition Comparison

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The main differences between Melon and Rambutan

  • Melon has more Vitamin C, and Vitamin B6, however, Rambutan has more Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin C from Melon is 19% higher.
  • Rambutan has 8 times less Vitamin B6 than Melon. Melon has 0.163mg of Vitamin B6, while Rambutan has 0.02mg.

Food types used in this article are Melons, casaba, raw and Rambutan, canned, syrup pack.

Infographic

Melon 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.
Melon
4
:
Contains more Magnesium +57.1%
Contains more Potassium +333.3%
Contains less Sodium -18.2%
Contains more Calcium +100%
Contains more Phosphorus +80%
Contains more Zinc +14.3%
Contains more Manganese +880%
Equal in Iron - 0.35
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Contains more Magnesium +57.1%
Contains more Potassium +333.3%
Contains less Sodium -18.2%
Contains more Calcium +100%
Contains more Phosphorus +80%
Contains more Zinc +14.3%
Contains more Manganese +880%
Equal in Iron - 0.35
Equal in Copper - 0.066

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.
Melon
9
:
Contains more Vitamin C +344.9%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B5 +366.7%
Contains more Vitamin B6 +715%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +482.8%
Equal in Folate - 8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 5% 7%
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 C +344.9%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +40.9%
Contains more Vitamin B5 +366.7%
Contains more Vitamin B6 +715%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +482.8%
Equal in Folate - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
3
:
Contains more Protein +70.8%
Contains more Water +17.7%
Contains more Other +56.5%
Contains more Fats +110%
Contains more Carbs +217.2%
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 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 +70.8%
Contains more Water +17.7%
Contains more Other +56.5%
Contains more Fats +110%
Contains more Carbs +217.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Rambutan
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Melon Rambutan Opinion
Net carbs 5.68g 19.97g Rambutan
Protein 1.11g 0.65g Melon
Fats 0.1g 0.21g Rambutan
Carbs 6.58g 20.87g Rambutan
Calories 28kcal 82kcal Rambutan
Sugar 5.69g Rambutan
Fiber 0.9g 0.9g
Calcium 11mg 22mg Rambutan
Iron 0.34mg 0.35mg Rambutan
Magnesium 11mg 7mg Melon
Phosphorus 5mg 9mg Rambutan
Potassium 182mg 42mg Melon
Sodium 9mg 11mg Melon
Zinc 0.07mg 0.08mg Rambutan
Copper 0.06mg 0.066mg Rambutan
Manganese 0.035mg 0.343mg Rambutan
Selenium 0.4µg Melon
Vitamin A 0IU 3IU Rambutan
Vitamin E 0.05mg Melon
Vitamin C 21.8mg 4.9mg Melon
Vitamin B1 0.015mg 0.013mg Melon
Vitamin B2 0.031mg 0.022mg Melon
Vitamin B3 0.232mg 1.352mg Rambutan
Vitamin B5 0.084mg 0.018mg Melon
Vitamin B6 0.163mg 0.02mg Melon
Folate 8µg 8µg
Choline 7.6mg Melon
Vitamin K 2.5µg Melon
Saturated Fat 0.025g Rambutan
Monounsaturated Fat 0.002g Melon
Polyunsaturated fat 0.039g Melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon 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
11%
Melon
5%
Rambutan
Minerals Daily Need Coverage Score
7%
Melon
10%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Rambutan
Rambutan is relatively richer in minerals
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 2mg)
Which food is cheaper?
Melon
Melon is cheaper (difference - $3.4)
Which food is richer in vitamins?
Melon
Melon 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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.