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  6. Rambutan vs. Kiwifruit

Rambutan vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Rambutan and Kiwifruit different?

  • Rambutan is higher in Manganese, and Vitamin B3, however, Kiwifruit is richer in Vitamin C, Fiber, Potassium, and Copper.
  • Daily need coverage for Vitamin C from Kiwifruit is 98% higher.
  • Rambutan contains 4 times more Vitamin B3 than Kiwifruit. While Rambutan contains 1.352mg of Vitamin B3, Kiwifruit contains only 0.341mg.

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

Infographic

Rambutan vs Kiwifruit 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.
Rambutan
Rambutan
2
:
8
Kiwifruit
Kiwifruit
Contains more Iron +12.9%
Contains more Manganese +250%
Contains more Calcium +54.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +277.8%
Contains more Potassium +642.9%
Contains less Sodium -72.7%
Contains more Zinc +75%
Contains more Copper +97%
Rambutan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 5% 4% 4% 2% 3% 22% 45% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +12.9%
Contains more Manganese +250%
Contains more Calcium +54.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +277.8%
Contains more Potassium +642.9%
Contains less Sodium -72.7%
Contains more Zinc +75%
Contains more Copper +97%

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
Rambutan
1
:
10
Kiwifruit
Kiwifruit
Contains more Vitamin B3 +296.5%
Contains more Vitamin A +2800%
Contains more Vitamin C +1791.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Folate +212.5%
Rambutan
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B3 +296.5%
Contains more Vitamin A +2800%
Contains more Vitamin C +1791.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B5 +916.7%
Contains more Vitamin B6 +215%
Contains more Folate +212.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rambutan
Rambutan
1
:
4
Kiwifruit
Kiwifruit
Contains more Carbs +42.4%
Contains more Protein +75.4%
Contains more Fats +147.6%
Contains more Other +165.2%
Equal in Water - 83.07
Rambutan
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Carbs +42.4%
Contains more Protein +75.4%
Contains more Fats +147.6%
Contains more Other +165.2%
Equal in Water - 83.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rambutan Kiwifruit
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 Kiwifruit Opinion
Net carbs 19.97g 11.66g Rambutan
Protein 0.65g 1.14g Kiwifruit
Fats 0.21g 0.52g Kiwifruit
Carbs 20.87g 14.66g Rambutan
Calories 82kcal 61kcal Rambutan
Fructose 4.35g Kiwifruit
Sugar 8.99g Rambutan
Fiber 0.9g 3g Kiwifruit
Calcium 22mg 34mg Kiwifruit
Iron 0.35mg 0.31mg Rambutan
Magnesium 7mg 17mg Kiwifruit
Phosphorus 9mg 34mg Kiwifruit
Potassium 42mg 312mg Kiwifruit
Sodium 11mg 3mg Kiwifruit
Zinc 0.08mg 0.14mg Kiwifruit
Copper 0.066mg 0.13mg Kiwifruit
Manganese 0.343mg 0.098mg Rambutan
Selenium 0.2µg Kiwifruit
Vitamin A 3IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 4.9mg 92.7mg Kiwifruit
Vitamin B1 0.013mg 0.027mg Kiwifruit
Vitamin B2 0.022mg 0.025mg Kiwifruit
Vitamin B3 1.352mg 0.341mg Rambutan
Vitamin B5 0.018mg 0.183mg Kiwifruit
Vitamin B6 0.02mg 0.063mg Kiwifruit
Folate 8µg 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Rambutan
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
10%
Rambutan
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.029g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 1)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $3.5)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.