Rambutan vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between rambutan and coconut
- Rambutan has more vitamin B3; however, coconut is higher in manganese, copper, fiber, iron, phosphorus, zinc, potassium, magnesium, and vitamin B5.
- Coconut covers your daily manganese needs 50% more than rambutan.
- Coconut contains 3 times less vitamin B3 than rambutan. Rambutan contains 1.352mg of vitamin B3, while coconut contains 0.54mg.
Food varieties used in this article are Rambutan, canned, syrup pack and Nuts, coconut meat, raw.
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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 CalciumCalcium | +57.1% |
| Contains less SodiumSodium | -45% |
| Contains more MagnesiumMagnesium | +357.1% |
| Contains more PotassiumPotassium | +747.6% |
| Contains more IronIron | +594.3% |
| Contains more CopperCopper | +559.1% |
| Contains more ZincZinc | +1275% |
| Contains more PhosphorusPhosphorus | +1155.6% |
| Contains more ManganeseManganese | +337.3% |
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 | +48.5% |
| Contains more Vitamin B3Vitamin B3 | +150.4% |
| Contains more Vitamin B1Vitamin B1 | +407.7% |
| Contains more Vitamin B5Vitamin B5 | +1566.7% |
| Contains more Vitamin B6Vitamin B6 | +170% |
| Contains more FolateFolate | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +37% |
| Contains more WaterWater | +66.1% |
| Contains more ProteinProtein | +412.3% |
| Contains more FatsFats | +15847.6% |
| Contains more OtherOther | +317.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Fats | 0.21g | 33.49g | 51% |
| Manganese | 0.343mg | 1.5mg | 50% |
| Copper | 0.066mg | 0.435mg | 41% |
| Fiber | 0.9g | 9g | 32% |
| Iron | 0.35mg | 2.43mg | 26% |
| Selenium | 10.1µg | 18% | |
| Phosphorus | 9mg | 113mg | 15% |
| Calories | 82kcal | 354kcal | 14% |
| Zinc | 0.08mg | 1.1mg | 9% |
| Potassium | 42mg | 356mg | 9% |
| Vitamin B5 | 0.018mg | 0.3mg | 6% |
| Magnesium | 7mg | 32mg | 6% |
| Vitamin B3 | 1.352mg | 0.54mg | 5% |
| Folate | 8µg | 26µg | 5% |
| Protein | 0.65g | 3.33g | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.013mg | 0.066mg | 4% |
| Vitamin B6 | 0.02mg | 0.054mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Carbs | 20.87g | 15.23g | 2% |
| Vitamin C | 4.9mg | 3.3mg | 2% |
| Calcium | 22mg | 14mg | 1% |
| Net carbs | 19.97g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Sodium | 11mg | 20mg | 0% |
| Vitamin B2 | 0.022mg | 0.02mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
8%
Minerals Daily Need Coverage Score
10%
63%
Comparison summary
Which food is lower in Sugar?
Rambutan is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Rambutan contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Rambutan is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Coconut is cheaper (difference - $1.4)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (59)