Pomegranate vs. Rambutan — In-Depth Nutrition Comparison
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What are the differences between pomegranate and rambutan?
- Pomegranate is higher in fiber, copper, folate, vitamin B5, vitamin C, and potassium, yet rambutan is higher in manganese and vitamin B3.
- Pomegranate's daily need coverage for fiber is 12% more.
- Pomegranate has 21 times more vitamin B5 than rambutan. While pomegranate has 0.377mg of vitamin B5, rambutan has only 0.018mg.
We used Pomegranates, raw and Rambutan, canned, syrup pack types in this article.
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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.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more PotassiumPotassium | +461.9% |
| Contains more CopperCopper | +139.4% |
| Contains more ZincZinc | +337.5% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -72.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +120% |
| Contains more IronIron | +16.7% |
| Contains more ManganeseManganese | +188.2% |
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.
| Contains more Vitamin CVitamin C | +108.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +415.4% |
| Contains more Vitamin B2Vitamin B2 | +140.9% |
| Contains more Vitamin B5Vitamin B5 | +1994.4% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +361.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 16.4µg | 14% | |
| Fiber | 4g | 0.9g | 12% |
| Manganese | 0.119mg | 0.343mg | 10% |
| Copper | 0.158mg | 0.066mg | 10% |
| Folate | 38µg | 8µg | 8% |
| Vitamin B5 | 0.377mg | 0.018mg | 7% |
| Vitamin B3 | 0.293mg | 1.352mg | 7% |
| Potassium | 236mg | 42mg | 6% |
| Vitamin C | 10.2mg | 4.9mg | 6% |
| Vitamin B1 | 0.067mg | 0.013mg | 5% |
| Phosphorus | 36mg | 9mg | 4% |
| Vitamin B6 | 0.075mg | 0.02mg | 4% |
| Vitamin E | 0.6mg | 4% | |
| Vitamin B2 | 0.053mg | 0.022mg | 2% |
| Zinc | 0.35mg | 0.08mg | 2% |
| Protein | 1.67g | 0.65g | 2% |
| Selenium | 0.5µg | 1% | |
| Saturated fat | 0.12g | 1% | |
| Fats | 1.17g | 0.21g | 1% |
| Carbs | 18.7g | 20.87g | 1% |
| Choline | 7.6mg | 1% | |
| Iron | 0.3mg | 0.35mg | 1% |
| Calcium | 10mg | 22mg | 1% |
| Magnesium | 12mg | 7mg | 1% |
| Polyunsaturated fat | 0.079g | 1% | |
| Calories | 83kcal | 82kcal | 0% |
| Net carbs | 14.7g | 19.97g | N/A |
| Sugar | 13.67g | N/A | |
| Sodium | 3mg | 11mg | 0% |
| Monounsaturated fat | 0.093g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.65 g
Fats:
0.21 g
Carbs:
20.87 g
Water:
78.04 g
Other:
0.23 g
| Contains more ProteinProtein | +156.9% |
| Contains more FatsFats | +457.1% |
| Contains more OtherOther | +130.4% |
| Contains more CarbsCarbs | +11.6% |
~equal in
Water
~78.04g
