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Mulberry vs Rambutan - In-Depth Nutrition Comparison

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Differences between Mulberry and Rambutan

  • Mulberry is higher than Rambutan in Vitamin C, Iron, and Vitamin B2.
  • Mulberry's daily need coverage for Vitamin C is 35% higher.
  • Mulberry has 5 times more Iron than Rambutan. While Mulberry has 1.85mg of Iron, Rambutan has only 0.35mg.

The food types used in this comparison are Mulberries, raw and Rambutan, canned, syrup pack.

Infographic

Mulberry 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
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +157.1%
Contains more Phosphorus +322.2%
Contains more Potassium +361.9%
Contains more Zinc +50%
Equal in Sodium - 11
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Contains more Calcium +77.3%
Contains more Iron +428.6%
Contains more Magnesium +157.1%
Contains more Phosphorus +322.2%
Contains more Potassium +361.9%
Contains more Zinc +50%
Equal in Sodium - 11
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +733.3%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +359.1%
Contains more Vitamin B6 +150%
Contains more Vitamin B3 +118.1%
Contains more Folate +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
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 +733.3%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +359.1%
Contains more Vitamin B6 +150%
Contains more Vitamin B3 +118.1%
Contains more Folate +33.3%

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.
Mulberry 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 Mulberry Rambutan Opinion
Net carbs 8.1g 19.97g Rambutan
Protein 1.44g 0.65g Mulberry
Fats 0.39g 0.21g Mulberry
Carbs 9.8g 20.87g Rambutan
Calories 43kcal 82kcal Rambutan
Starch g g
Fructose g g
Sugar 8.1g g Rambutan
Fiber 1.7g 0.9g Mulberry
Calcium 39mg 22mg Mulberry
Iron 1.85mg 0.35mg Mulberry
Magnesium 18mg 7mg Mulberry
Phosphorus 38mg 9mg Mulberry
Potassium 194mg 42mg Mulberry
Sodium 10mg 11mg Mulberry
Zinc 0.12mg 0.08mg Mulberry
Copper 0.06mg 0.066mg Rambutan
Vitamin A 25IU 3IU Mulberry
Vitamin E 0.87mg mg Mulberry
Vitamin D 0IU IU Mulberry
Vitamin D 0µg µg Mulberry
Vitamin C 36.4mg 4.9mg Mulberry
Vitamin B1 0.029mg 0.013mg Mulberry
Vitamin B2 0.101mg 0.022mg Mulberry
Vitamin B3 0.62mg 1.352mg Rambutan
Vitamin B5 mg 0.018mg Rambutan
Vitamin B6 0.05mg 0.02mg Mulberry
Folate 6µg 8µg Rambutan
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g g Rambutan
Monounsaturated Fat 0.041g g Mulberry
Polyunsaturated fat 0.207g g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
18
Mulberry
5
Rambutan
Mineral Summary Score
19
Mulberry
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
9%
Mulberry
4%
Rambutan
Carbohydrates
10%
Mulberry
21%
Rambutan
Fats
2%
Mulberry
1%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 8.1g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.027g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 34)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3.6)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.