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Rambutan vs. Avocado — In-Depth Nutrition Comparison

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How are rambutan and avocadoes different?

  • Rambutan is richer in manganese, while avocadoes are higher in vitamin B5, fiber, folate, vitamin B6, copper, potassium, vitamin B2, phosphorus, and vitamin C.
  • Avocadoes cover your daily need for vitamin B5, 27% more than rambutan.
  • Rambutan contains 2 times more manganese than avocadoes. Rambutan contains 0.343mg of manganese, while avocadoes contain 0.142mg.
  • Rambutan has a higher glycemic index (59) than avocadoes (40).

Rambutan, canned, syrup pack and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Rambutan vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +83.3%
Contains more ManganeseManganese +141.5%
Contains more MagnesiumMagnesium +314.3%
Contains more PotassiumPotassium +1054.8%
Contains more IronIron +57.1%
Contains more CopperCopper +187.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +477.8%
Contains less SodiumSodium -36.4%

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.
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%
Avocado
11
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +7616.7%
Contains more Vitamin B6Vitamin B6 +1185%
Contains more FolateFolate +912.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +144.7%
Contains more ProteinProtein +207.7%
Contains more FatsFats +6881%
Contains more OtherOther +587%
~equal in Water ~73.23g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Avocado
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 Rambutan Avocado DV% diff.
Vitamin B5 0.018mg 1.389mg 27%
Monounsaturated fat 9.799g 24%
Fiber 0.9g 6.7g 23%
Fats 0.21g 14.66g 22%
Folate 8µg 81µg 18%
Vitamin K 21µg 18%
Vitamin B6 0.02mg 0.257mg 18%
Copper 0.066mg 0.19mg 14%
Vitamin E 2.07mg 14%
Potassium 42mg 485mg 13%
Polyunsaturated fat 1.816g 12%
Saturated fat 2.126g 10%
Manganese 0.343mg 0.142mg 9%
Vitamin B2 0.022mg 0.13mg 8%
Phosphorus 9mg 52mg 6%
Vitamin C 4.9mg 10mg 6%
Magnesium 7mg 29mg 5%
Zinc 0.08mg 0.64mg 5%
Vitamin B1 0.013mg 0.067mg 5%
Calories 82kcal 160kcal 4%
Carbs 20.87g 8.53g 4%
Protein 0.65g 2g 3%
Iron 0.35mg 0.55mg 3%
Choline 14.2mg 3%
Vitamin B3 1.352mg 1.738mg 2%
Selenium 0.4µg 1%
Vitamin A 0µg 7µg 1%
Calcium 22mg 12mg 1%
Net carbs 19.97g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 11mg 7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Rambutan
32%
Avocado
Minerals Daily Need Coverage Score
10%
Rambutan
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 2.126g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $3.2)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado 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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.