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Rambutan vs Mango - In-Depth Nutrition Comparison

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What are the differences between Rambutan and Mango?

  • Rambutan is higher in Manganese, yet Mango is higher in Vitamin C, Folate, Vitamin B6, and Vitamin A RAE.
  • Mango's daily need coverage for Vitamin C is 35% more.
  • Rambutan has 5 times more Manganese than Mango. While Rambutan has 0.343mg of Manganese, Mango has only 0.063mg.

We used Rambutan, canned, syrup pack and Mangos, raw types in this article.

Infographic

Rambutan vs Mango 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
:
6
Mango
Contains more Calcium +100%
Contains more Iron +118.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +300%
Contains less Sodium -90.9%
Contains more Zinc +12.5%
Contains more Copper +68.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 14% 5% 4% 4% 2% 3% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +100%
Contains more Iron +118.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +55.6%
Contains more Potassium +300%
Contains less Sodium -90.9%
Contains more Zinc +12.5%
Contains more Copper +68.2%

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
:
10
Mango
Contains more Vitamin B3 +102.1%
Contains more Vitamin A +35966.7%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +994.4%
Contains more Vitamin B6 +495%
Contains more Folate +437.5%
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B3 +102.1%
Contains more Vitamin A +35966.7%
Contains more Vitamin C +642.9%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B5 +994.4%
Contains more Vitamin B6 +495%
Contains more Folate +437.5%

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 Mango
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rambutan Mango Opinion
Net carbs 19.97g 13.38g Rambutan
Protein 0.65g 0.82g Mango
Fats 0.21g 0.38g Mango
Carbs 20.87g 14.98g Rambutan
Calories 82kcal 60kcal Rambutan
Starch g g
Fructose g 4.68g Mango
Sugar g 13.66g Rambutan
Fiber 0.9g 1.6g Mango
Calcium 22mg 11mg Rambutan
Iron 0.35mg 0.16mg Rambutan
Magnesium 7mg 10mg Mango
Phosphorus 9mg 14mg Mango
Potassium 42mg 168mg Mango
Sodium 11mg 1mg Mango
Zinc 0.08mg 0.09mg Mango
Copper 0.066mg 0.111mg Mango
Vitamin A 3IU 1082IU Mango
Vitamin E mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg Mango
Vitamin C 4.9mg 36.4mg Mango
Vitamin B1 0.013mg 0.028mg Mango
Vitamin B2 0.022mg 0.038mg Mango
Vitamin B3 1.352mg 0.669mg Rambutan
Vitamin B5 0.018mg 0.197mg Mango
Vitamin B6 0.02mg 0.119mg Mango
Folate 8µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.092g Rambutan
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Mango
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
26
Mango
Mineral Summary Score
7
Rambutan
10
Mango

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
5%
Mango
Carbohydrates
21%
Rambutan
15%
Mango
Fats
1%
Rambutan
2%
Mango

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.092g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.