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Rambutan vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Rambutan and Pomegranate?

  • Rambutan is higher in Manganese, and Vitamin B3, yet Pomegranate is higher in Fiber, Copper, Folate, Vitamin B5, Vitamin C, and Potassium.
  • Pomegranate's daily need coverage for Fiber is 12% more.
  • Rambutan has 5 times more Vitamin B3 than Pomegranate. While Rambutan has 1.352mg of Vitamin B3, Pomegranate has only 0.293mg.

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

Infographic

Rambutan vs Pomegranate 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 +16.7%
Contains more Calcium +120%
Contains more Potassium +461.9%
Contains more Magnesium +71.4%
Contains more Copper +139.4%
Contains more Zinc +337.5%
Contains more Phosphorus +300%
Contains less Sodium -72.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 7% 4% 5% 22% 3% 4% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +16.7%
Contains more Calcium +120%
Contains more Potassium +461.9%
Contains more Magnesium +71.4%
Contains more Copper +139.4%
Contains more Zinc +337.5%
Contains more Phosphorus +300%
Contains less Sodium -72.7%

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 A +∞%
Contains more Vitamin B3 +361.4%
Contains more Vitamin C +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%
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 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +361.4%
Contains more Vitamin C +108.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B5 +1994.4%
Contains more Vitamin B6 +275%
Contains more Folate +375%

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 Pomegranate
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium 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 Pomegranate Opinion
Calories 82kcal 83kcal Pomegranate
Protein 0.65g 1.67g Pomegranate
Fats 0.21g 1.17g Pomegranate
Vitamin C 4.9mg 10.2mg Pomegranate
Net carbs 19.97g 14.7g Rambutan
Carbs 20.87g 18.7g Rambutan
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.35mg 0.3mg Rambutan
Calcium 22mg 10mg Rambutan
Potassium 42mg 236mg Pomegranate
Magnesium 7mg 12mg Pomegranate
Sugar g 13.67g Rambutan
Fiber 0.9g 4g Pomegranate
Copper 0.066mg 0.158mg Pomegranate
Zinc 0.08mg 0.35mg Pomegranate
Starch g g
Phosphorus 9mg 36mg Pomegranate
Sodium 11mg 3mg Pomegranate
Vitamin A 3IU 0IU Rambutan
Vitamin E mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin B1 0.013mg 0.067mg Pomegranate
Vitamin B2 0.022mg 0.053mg Pomegranate
Vitamin B3 1.352mg 0.293mg Rambutan
Vitamin B5 0.018mg 0.377mg Pomegranate
Vitamin B6 0.02mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate 8µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat g 0.12g Rambutan
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rambutan Pomegranate
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
16
Pomegranate
Mineral Summary Score
7
Rambutan
15
Pomegranate

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%
Pomegranate
Carbohydrates
21%
Rambutan
19%
Pomegranate
Fats
1%
Rambutan
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Rambutan
Rambutan is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Rambutan
Rambutan is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 8mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3)
Which food is richer in vitamins?
Pomegranate
Pomegranate 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.