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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.
  • The glycemic index of jackfruit is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more IronIron +52.2%
Contains more ManganeseManganese +697.7%
Contains more MagnesiumMagnesium +314.3%
Contains more PotassiumPotassium +966.7%
Contains more CopperCopper +15.2%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -81.8%
~equal in Calcium ~24mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin CVitamin C +179.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +707.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +1205.6%
Contains more Vitamin B6Vitamin B6 +1545%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +164.6%
Contains more FatsFats +204.8%
Contains more CarbsCarbs +11.4%
Contains more OtherOther +304.3%
~equal in Water ~73.46g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin B6 0.02mg 0.329mg 24%
Manganese 0.343mg 0.043mg 13%
Potassium 42mg 448mg 12%
Fructose 9.19g 11%
Vitamin C 4.9mg 13.7mg 10%
Vitamin B1 0.013mg 0.105mg 8%
Magnesium 7mg 29mg 5%
Folate 8µg 24µg 4%
Vitamin B5 0.018mg 0.235mg 4%
Vitamin B3 1.352mg 0.92mg 3%
Vitamin B2 0.022mg 0.055mg 3%
Vitamin E 0.34mg 2%
Fiber 0.9g 1.5g 2%
Phosphorus 9mg 21mg 2%
Protein 0.65g 1.72g 2%
Iron 0.35mg 0.23mg 2%
Saturated fat 0.195g 1%
Polyunsaturated fat 0.094g 1%
Calories 82kcal 95kcal 1%
Vitamin A 0µg 5µg 1%
Fats 0.21g 0.64g 1%
Starch 1.47g 1%
Copper 0.066mg 0.076mg 1%
Carbs 20.87g 23.25g 1%
Net carbs 19.97g 21.75g N/A
Calcium 22mg 24mg 0%
Sugar 19.08g N/A
Zinc 0.08mg 0.13mg 0%
Sodium 11mg 2mg 0%
Monounsaturated fat 0.155g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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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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
17%
Jackfruit
Minerals Daily Need Coverage Score
10%
Rambutan
12%
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

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. 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.