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Rambutan vs. Currant — In-Depth Nutrition Comparison

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A recap on differences between Rambutan and Currant

  • Rambutan has more Vitamin B3, and Manganese, however, Currant is higher in Vitamin C, Fiber, Iron, and Potassium.
  • Currant covers your daily Vitamin C needs 40% more than Rambutan.
  • Currant contains 14 times less Vitamin B3 than Rambutan. Rambutan contains 1.352mg of Vitamin B3, while Currant contains 0.1mg.

Food varieties used in this article are Rambutan, canned, syrup pack and Currants, red and white, raw.

Infographic

Rambutan vs Currant 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.
Contains more Manganese +84.4%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains more Magnesium +85.7%
Contains more Phosphorus +388.9%
Contains more Potassium +554.8%
Contains less Sodium -90.9%
Contains more Zinc +187.5%
Contains more Copper +62.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Manganese +84.4%
Contains more Calcium +50%
Contains more Iron +185.7%
Contains more Magnesium +85.7%
Contains more Phosphorus +388.9%
Contains more Potassium +554.8%
Contains less Sodium -90.9%
Contains more Zinc +187.5%
Contains more Copper +62.1%

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 B3 +1252%
Contains more Vitamin A +1300%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +250%
Equal in Folate - 8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin B3 +1252%
Contains more Vitamin A +1300%
Contains more Vitamin C +736.7%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +250%
Equal in Folate - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +51.2%
Contains more Protein +115.4%
Contains more Other +182.6%
Equal in Fats - 0.2
Equal in Water - 83.95
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Carbs +51.2%
Contains more Protein +115.4%
Contains more Other +182.6%
Equal in Fats - 0.2
Equal in Water - 83.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Currant
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 Currant Opinion
Net carbs 19.97g 9.5g Rambutan
Protein 0.65g 1.4g Currant
Fats 0.21g 0.2g Rambutan
Carbs 20.87g 13.8g Rambutan
Calories 82kcal 56kcal Rambutan
Fructose 3.53g Currant
Sugar 7.37g Rambutan
Fiber 0.9g 4.3g Currant
Calcium 22mg 33mg Currant
Iron 0.35mg 1mg Currant
Magnesium 7mg 13mg Currant
Phosphorus 9mg 44mg Currant
Potassium 42mg 275mg Currant
Sodium 11mg 1mg Currant
Zinc 0.08mg 0.23mg Currant
Copper 0.066mg 0.107mg Currant
Manganese 0.343mg 0.186mg Rambutan
Selenium 0.6µg Currant
Vitamin A 3IU 42IU Currant
Vitamin A RAE 0µg 2µg Currant
Vitamin E 0.1mg Currant
Vitamin C 4.9mg 41mg Currant
Vitamin B1 0.013mg 0.04mg Currant
Vitamin B2 0.022mg 0.05mg Currant
Vitamin B3 1.352mg 0.1mg Rambutan
Vitamin B5 0.018mg 0.064mg Currant
Vitamin B6 0.02mg 0.07mg Currant
Folate 8µg 8µg
Vitamin K 11µg Currant
Saturated Fat 0.017g Rambutan
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Currant
Minerals Daily Need Coverage Score
10%
Rambutan
17%
Currant

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 7.37g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.017g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 34)
Which food is cheaper?
Currant
Currant is cheaper (difference - $3.5)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.