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Rambutan vs Jackfruit - In-Depth Nutrition Comparison

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A recap on differences between Rambutan and Jackfruit

  • Rambutan has more Manganese, however Jackfruit is higher in Vitamin B6, Potassium, Vitamin C, Vitamin B1, and Magnesium.
  • Jackfruit covers your daily Vitamin B6 needs 24% more than Rambutan.
  • Jackfruit contains 8 times less Manganese than Rambutan. Rambutan contains 0.343mg of Manganese, while Jackfruit contains 0.043mg.

Food varieties used in this article are Rambutan, canned, syrup pack and Jackfruit, raw.

Infographic

Rambutan vs Jackfruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +52.2%
Contains more Potassium +966.7%
Contains more Magnesium +314.3%
Contains more Copper +15.2%
Contains more Zinc +62.5%
Contains more Phosphorus +133.3%
Contains less Sodium -81.8%
Equal in Calcium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +52.2%
Contains more Potassium +966.7%
Contains more Magnesium +314.3%
Contains more Copper +15.2%
Contains more Zinc +62.5%
Contains more Phosphorus +133.3%
Contains less Sodium -81.8%
Equal in Calcium - 24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +47%
Contains more Vitamin C +179.6%
Contains more Vitamin A +3566.7%
Contains more Vitamin B1 +707.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +1205.6%
Contains more Vitamin B6 +1545%
Contains more Folate +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 1% 0% 0% 4% 6% 26% 2% 5% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin B3 +47%
Contains more Vitamin C +179.6%
Contains more Vitamin A +3566.7%
Contains more Vitamin B1 +707.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B5 +1205.6%
Contains more Vitamin B6 +1545%
Contains more Folate +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rambutan Jackfruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium 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 Jackfruit Opinion
Calories 82kcal 95kcal Jackfruit
Protein 0.65g 1.72g Jackfruit
Fats 0.21g 0.64g Jackfruit
Vitamin C 4.9mg 13.7mg Jackfruit
Net carbs 19.97g 21.75g Jackfruit
Carbs 20.87g 23.25g Jackfruit
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.35mg 0.23mg Rambutan
Calcium 22mg 24mg Jackfruit
Potassium 42mg 448mg Jackfruit
Magnesium 7mg 29mg Jackfruit
Sugar g 19.08g Rambutan
Fiber 0.9g 1.5g Jackfruit
Copper 0.066mg 0.076mg Jackfruit
Zinc 0.08mg 0.13mg Jackfruit
Starch g 1.47g Jackfruit
Phosphorus 9mg 21mg Jackfruit
Sodium 11mg 2mg Jackfruit
Vitamin A 3IU 110IU Jackfruit
Vitamin E mg 0.34mg Jackfruit
Vitamin D µg µg
Vitamin B1 0.013mg 0.105mg Jackfruit
Vitamin B2 0.022mg 0.055mg Jackfruit
Vitamin B3 1.352mg 0.92mg Rambutan
Vitamin B5 0.018mg 0.235mg Jackfruit
Vitamin B6 0.02mg 0.329mg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 8µg 24µg Jackfruit
Trans Fat 0g 0g
Saturated Fat g 0.195g Rambutan
Monounsaturated Fat g 0.155g Jackfruit
Polyunsaturated fat g 0.094g Jackfruit
Tryptophan mg 0.034mg Jackfruit
Threonine mg 0.086mg Jackfruit
Isoleucine mg 0.069mg Jackfruit
Leucine mg 0.103mg Jackfruit
Lysine mg 0.069mg Jackfruit
Methionine mg 0.034mg Jackfruit
Phenylalanine mg 0.052mg Jackfruit
Valine mg 0.086mg Jackfruit
Histidine mg 0.034mg Jackfruit
Fructose g 9.19g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Rambutan
19
Jackfruit
Mineral Summary Score
7
Rambutan
14
Jackfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Rambutan
10%
Jackfruit
Carbohydrates
21%
Rambutan
23%
Jackfruit
Fats
1%
Rambutan
3%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 9mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $3.5)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.