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Orange vs Rambutan - In-Depth Nutrition Comparison

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Differences between Orange and Rambutan

  • Orange is higher in Vitamin C, Vitamin B1, Fiber, and Folate, however Rambutan is richer in Manganese, and Vitamin B3.
  • Orange's daily need coverage for Vitamin C is 54% higher.
  • Orange has 7 times more Vitamin B1 than Rambutan. While Orange has 0.087mg of Vitamin B1, Rambutan has only 0.013mg.

The food types used in this comparison are Oranges, raw, all commercial varieties and Rambutan, canned, syrup pack.

Infographic

Orange 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 +81.8%
Contains more Potassium +331%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains less Sodium -100%
Contains more Iron +250%
Contains more Copper +46.7%
Contains more Zinc +14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Contains more Calcium +81.8%
Contains more Potassium +331%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains less Sodium -100%
Contains more Iron +250%
Contains more Copper +46.7%
Contains more Zinc +14.3%

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
Orange
10
:
Contains more Vitamin C +985.7%
Contains more Vitamin A +7400%
Contains more Vitamin B1 +569.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +1288.9%
Contains more Vitamin B6 +200%
Contains more Folate +275%
Contains more Vitamin B3 +379.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 +985.7%
Contains more Vitamin A +7400%
Contains more Vitamin B1 +569.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +1288.9%
Contains more Vitamin B6 +200%
Contains more Folate +275%
Contains more Vitamin B3 +379.4%

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.
Orange 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 Orange Rambutan Opinion
Calories 47kcal 82kcal Rambutan
Protein 0.94g 0.65g Orange
Fats 0.12g 0.21g Rambutan
Vitamin C 53.2mg 4.9mg Orange
Net carbs 9.35g 19.97g Rambutan
Carbs 11.75g 20.87g Rambutan
Cholesterol 0mg 0mg
Vitamin D 0IU IU Orange
Iron 0.1mg 0.35mg Rambutan
Calcium 40mg 22mg Orange
Potassium 181mg 42mg Orange
Magnesium 10mg 7mg Orange
Sugar 9.35g g Rambutan
Fiber 2.4g 0.9g Orange
Copper 0.045mg 0.066mg Rambutan
Zinc 0.07mg 0.08mg Rambutan
Starch g g
Phosphorus 14mg 9mg Orange
Sodium 0mg 11mg Orange
Vitamin A 225IU 3IU Orange
Vitamin E 0.18mg mg Orange
Vitamin D 0µg µg Orange
Vitamin B1 0.087mg 0.013mg Orange
Vitamin B2 0.04mg 0.022mg Orange
Vitamin B3 0.282mg 1.352mg Rambutan
Vitamin B5 0.25mg 0.018mg Orange
Vitamin B6 0.06mg 0.02mg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Orange
Folate 30µg 8µg Orange
Trans Fat 0g 0g
Saturated Fat 0.015g g Rambutan
Monounsaturated Fat 0.023g g Orange
Polyunsaturated fat 0.025g g Orange
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24
Orange
5
Rambutan
Mineral Summary Score
8
Orange
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
6%
Orange
4%
Rambutan
Carbohydrates
12%
Orange
21%
Rambutan
Fats
1%
Orange
1%
Rambutan

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.015g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 14)
Which food is cheaper?
Orange
Orange is cheaper (difference - $3.6)
Which food is richer in vitamins?
Orange
Orange 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.