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  6. Pomelo vs. Rambutan

Pomelo vs. Rambutan — In-Depth Nutrition Comparison

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What are the main differences between pomelo and rambutan?

  • Pomelo is richer in vitamin C and potassium, yet rambutan is richer in manganese and vitamin B3.
  • Pomelo's daily need coverage for vitamin C is 62% higher.
  • Pomelo has 5 times more potassium than rambutan. Pomelo has 216mg of potassium, while rambutan has 42mg.
  • Rambutan has a lower glycemic index than pomelo.

We used Pummelo, raw and Rambutan, canned, syrup pack types in this comparison.

Infographic

Pomelo 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.
Pomelo
Pomelo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more PotassiumPotassium +414.3%
Contains more PhosphorusPhosphorus +88.9%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +450%
Contains more IronIron +218.2%
Contains more CopperCopper +37.5%
Contains more ManganeseManganese +1917.6%
~equal in Zinc ~0.08mg
~equal in Selenium ~µg

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.
Pomelo
Pomelo
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin CVitamin C +1144.9%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B3Vitamin B3 +514.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pomelo Rambutan DV% diff.
Vitamin C 61mg 4.9mg 62%
Manganese 0.017mg 0.343mg 14%
Vitamin B3 0.22mg 1.352mg 7%
Potassium 216mg 42mg 5%
Carbs 9.62g 20.87g 4%
Iron 0.11mg 0.35mg 3%
Calories 38kcal 82kcal 2%
Vitamin B1 0.034mg 0.013mg 2%
Copper 0.048mg 0.066mg 2%
Folate 8µg 2%
Calcium 4mg 22mg 2%
Phosphorus 17mg 9mg 1%
Vitamin B6 0.036mg 0.02mg 1%
Protein 0.76g 0.65g 0%
Fats 0.04g 0.21g 0%
Net carbs 8.62g 19.97g N/A
Magnesium 6mg 7mg 0%
Fiber 1g 0.9g 0%
Zinc 0.08mg 0.08mg 0%
Sodium 1mg 11mg 0%
Vitamin B2 0.027mg 0.022mg 0%
Vitamin B5 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
3
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 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 ProteinProtein +16.9%
Contains more WaterWater +14.2%
Contains more OtherOther +108.7%
Contains more FatsFats +425%
Contains more CarbsCarbs +116.9%

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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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.