Rambutan vs. Coconut — In-Depth Nutrition Comparison

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A recap on the 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.

Rambutan

Coconut

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.

Rambutan

Coconut

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.02mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Potassium	42mg	356mg	9%
Zinc	0.08mg	1.1mg	9%
Magnesium	7mg	32mg	6%
Vitamin B5	0.018mg	0.3mg	6%
Protein	0.65g	3.33g	5%
Vitamin B3	1.352mg	0.54mg	5%
Folate	8µg	26µg	5%
Vitamin B1	0.013mg	0.066mg	4%
Monounsaturated fat		1.425g	4%
Vitamin B6	0.02mg	0.054mg	3%
Vitamin C	4.9mg	3.3mg	2%
Carbs	20.87g	15.23g	2%
Vitamin E		0.24mg	2%
Choline		12.1mg	2%
Polyunsaturated fat		0.366g	2%
Calcium	22mg	14mg	1%
Weight per 100 calories	122g	28g	N/A
Unsaturated / Saturated Fat ratio		0.06	N/A
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%