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Rambutan vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between rambutan and club sandwich

  • Club sandwich has more phosphorus, vitamin B3, vitamin B6, vitamin B12, vitamin B5, vitamin B1, iron, and vitamin B2 than rambutan.
  • Club sandwich's daily need coverage for phosphorus is 29% more.
  • Rambutan contains less sodium.

The food varieties used in the comparison are Rambutan, canned, syrup pack and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Rambutan vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +331.8%
Contains more PotassiumPotassium +438.1%
Contains more IronIron +291.4%
Contains more CopperCopper +34.8%
Contains more ZincZinc +1575%
Contains more PhosphorusPhosphorus +2288.9%

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%
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +11.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1223.1%
Contains more Vitamin B2Vitamin B2 +745.5%
Contains more Vitamin B3Vitamin B3 +312.4%
Contains more Vitamin B5Vitamin B5 +4488.9%
Contains more Vitamin B6Vitamin B6 +1380%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +287.5%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +48.6%
Contains more ProteinProtein +2544.6%
Contains more FatsFats +3733.3%
Contains more OtherOther +930.4%
~equal in Carbs ~19.87g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rambutan Club sandwich DV% diff.
Selenium 24.8µg 45%
Protein 0.65g 17.19g 33%
Phosphorus 9mg 215mg 29%
Sodium 11mg 630mg 27%
Vitamin B3 1.352mg 5.575mg 26%
Vitamin B6 0.02mg 0.296mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B5 0.018mg 0.826mg 16%
Manganese 0.343mg 15%
Cholesterol 0mg 46mg 15%
Saturated fat 3.109g 14%
Iron 0.35mg 1.37mg 13%
Vitamin B1 0.013mg 0.172mg 13%
Polyunsaturated fat 1.88g 13%
Vitamin B2 0.022mg 0.186mg 13%
Fats 0.21g 8.05g 12%
Zinc 0.08mg 1.34mg 11%
Choline 47.8mg 9%
Calories 82kcal 220kcal 7%
Vitamin K 8.7µg 7%
Calcium 22mg 95mg 7%
Monounsaturated fat 2.949g 7%
Magnesium 7mg 32mg 6%
Folate 8µg 31µg 6%
Potassium 42mg 226mg 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Copper 0.066mg 0.089mg 3%
Vitamin D 0.1µg 1%
Fiber 0.9g 1.2g 1%
Vitamin D 5IU 1%
Vitamin C 4.9mg 4.4mg 1%
Carbs 20.87g 19.87g 0%
Net carbs 19.97g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
10%
Rambutan
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Rambutan
Rambutan is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 619mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 3.109g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $4)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.