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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
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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 +12.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Iron +12.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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 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%

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 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
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 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
Vitamin A 3IU 87IU Kiwifruit
Vitamin E mg 1.46mg Kiwifruit
Vitamin D IU 0IU Kiwifruit
Vitamin D µg 0µg 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 B12 0µg 0µg
Vitamin K µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.029g Rambutan
Monounsaturated Fat g 0.047g Kiwifruit
Polyunsaturated fat g 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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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
42
Kiwifruit
Mineral Summary Score
7
Rambutan
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
21%
Rambutan
15%
Kiwifruit
Fats
1%
Rambutan
2%
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

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. 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.