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Rambutan vs. Elderberry — In-Depth Nutrition Comparison

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How are Rambutan and Elderberry different?

  • Rambutan is higher in Vitamin B3, however, Elderberry is richer in Vitamin C, Fiber, Vitamin B6, Iron, and Potassium.
  • Daily need coverage for Vitamin C from Elderberry is 35% higher.
  • Rambutan contains 3 times more Vitamin B3 than Elderberry. While Rambutan contains 1.352mg of Vitamin B3, Elderberry contains only 0.5mg.

Rambutan, canned, syrup pack and Elderberries, raw are the varieties used in this article.

Infographic

Rambutan vs Elderberry 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 Magnesium +40%
Contains more Calcium +72.7%
Contains more Iron +357.1%
Contains more Phosphorus +333.3%
Contains more Potassium +566.7%
Contains less Sodium -45.5%
Contains more Zinc +37.5%
Equal in Copper - 0.061
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.6% 13% 5% 3.9% 3.7% 1.4% 2.2% 22% 45% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Magnesium +40%
Contains more Calcium +72.7%
Contains more Iron +357.1%
Contains more Phosphorus +333.3%
Contains more Potassium +566.7%
Contains less Sodium -45.5%
Contains more Zinc +37.5%
Equal in Copper - 0.061

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 +170.4%
Contains more Folate +33.3%
Contains more Vitamin A +19900%
Contains more Vitamin C +634.7%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B5 +677.8%
Contains more Vitamin B6 +1050%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0% 0% 16% 3.3% 5.1% 25% 1.1% 4.6% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin B3 +170.4%
Contains more Folate +33.3%
Contains more Vitamin A +19900%
Contains more Vitamin C +634.7%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B5 +677.8%
Contains more Vitamin B6 +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +13.4%
Contains more Fats +138.1%
Contains more Other +178.3%
Equal in Protein - 0.66
Equal in Water - 79.8
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Carbs +13.4%
Contains more Fats +138.1%
Contains more Other +178.3%
Equal in Protein - 0.66
Equal in Water - 79.8

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rambutan Elderberry Opinion
Net carbs 19.97g 11.4g Rambutan
Protein 0.65g 0.66g Elderberry
Fats 0.21g 0.5g Elderberry
Carbs 20.87g 18.4g Rambutan
Calories 82kcal 73kcal Rambutan
Fiber 0.9g 7g Elderberry
Calcium 22mg 38mg Elderberry
Iron 0.35mg 1.6mg Elderberry
Magnesium 7mg 5mg Rambutan
Phosphorus 9mg 39mg Elderberry
Potassium 42mg 280mg Elderberry
Sodium 11mg 6mg Elderberry
Zinc 0.08mg 0.11mg Elderberry
Copper 0.066mg 0.061mg Rambutan
Manganese 0.343mg Rambutan
Selenium 0.6µg Elderberry
Vitamin A 3IU 600IU Elderberry
Vitamin A RAE 0µg 30µg Elderberry
Vitamin C 4.9mg 36mg Elderberry
Vitamin B1 0.013mg 0.07mg Elderberry
Vitamin B2 0.022mg 0.06mg Elderberry
Vitamin B3 1.352mg 0.5mg Rambutan
Vitamin B5 0.018mg 0.14mg Elderberry
Vitamin B6 0.02mg 0.23mg Elderberry
Folate 8µg 6µg Rambutan
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Rambutan
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Elderberry
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
20%
Elderberry
Minerals Daily Need Coverage Score
10%
Rambutan
14%
Elderberry

Comparison summary

Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 59)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $4)
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.